Call Us: 518-459-4444

Saturday 081520

15
Aug

Saturday 081520

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
.

Albany CrossFit – CrossFit

View Public Whiteboard

()

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.