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
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CROSSFIT
[WARM UP]
:30 Downward Dog to Push-Up
:30 1-Arm DB Bent Over Rows /SIDE
200m Run
:30 Inchworm to Push-Up
:30 1-Arm DB Deadlifts /SIDE
200m Run
:30 1-Arm DB Strict Presses /SIDE
:30 Hollow Hold
:30 Superman Hold
[PRACTICE]
1 Round:
200m Run
6 Chest to Bar Pull-Ups
6 Alternating DB Power Snatches
Metcon (Time)
“Space Needle”
600m Run
30 Chest to Bar Pull-Ups
600m Run
50 Alternating DB Power Snatches
600m Run
30 Chest to Bar Pull-Ups
600m Run
[SCALING]
RUN: Reduce distances, Jog in home for 2:30, Row 750m, Bike 1,500m.
PULL-UPS: Reduce the reps, Regular Pull-Ups, 20 Strict Pull-Ups, 30 Renegade Rows, 30 1-Arm DB Bent Over Rows (/SIDE), 50 Double DB Bent Over Rows.
SNATCHES: Double or 1-Arm DB Clean and Jerks, Slam Balls, Kettlebell Swings.