Announcements
[OUTDOOR & ZOOM SCHEDULE]
Weekdays:
8:30 AM – https://zoom.us/j/262806413
5:30 PM – https://zoom.us/j/359115363
Saturdays:
9 AM – https://zoom.us/j/216528666
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Albany CrossFit – CrossFit
CROSSFIT
[WARM-UP]
:30 Spider-Man Lunges
:30 Squat Bridges
:30 Mountain Climbers
:30 Lateral Squats
:30 Frog Hops
:30 Push Up to Inchworm
:30 Air Squats
:30 Burpees
400m Run
[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Push Press
* Do reps Goblet style if you have (1) free weight (hold both ends).
[PRACTICE]
1 Round:
200m Run
5 Thrusters
8 Renegade Rows
5 Burpees
Metcon (Time)
“Heartburn”
For Time:
1 Mile Run
Immediately into…
10 Rounds of:
7 Double DB Thrusters
14 Double DB Bent Over Rows
7 Burpees
[SCALING]
RUN: Reduce distance 800m to 1,200m, 8 Min. Jog in home, 2,000k Row, 4,000k Bike.
ROUNDS/REPS: Reduce rounds to 5-7 and/or reduce reps to 5-10-5.
THRUSTERS: Goblet Thrusters, Goblet Squats, Barbell (75/55).
ROWS: 1-Arm Bent Over Rows (7/SIDE), 7 Barbell Bent Over Rows (75/55)
BURPEES: Squat Thrust, Sit-Ups, Push Ups.
After Party
3 Rounds:
30 Piked Shoulder Taps
50 Weighted Alternating Lunges (hold DBs at sides)
30 Piked Shoulder Taps
REST 2 Mins.