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Saturday 090520

5
Sep

Saturday 090520

Announcements

8:30 AM ZOOM – https://zoom.us/j/262806413

Contact a coach for help scaling at home workouts.

Albany CrossFit – CrossFit

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Warm-Up

[GENERAL]

2 Rounds:

:30 Spider-Man Lunges

:30 Squat Hold w. Rotation

:30 Air Squats

:30 Jumping Jacks

400m Run

[MOBILITY]

:45 Hurdler Pose Stretch /SIDE

:30 Wrist Stretch /SIDE

Conditioning

[PRACTICE]

1 Round:

3 Hang Squat Cleans

200m Run

3 Pull-Ups

Metcon (Time)

“Mirror, Mirror”

800m Run

21 Hang Squat Cleans

400m Run

21 Pull-Ups

400m Run

21 Hang Squat Cleans

800m Run
[SCALING]

RUNS: Reduce to 400m/200m, Jog in home for 4 Mins./2 Mins., Row 1,000m/500m, Bike 2,000m/1,000m.

H. SQ. CLEANS: 1-Arm DB (21/SIDE), Double DB, Barbell (135/95).

PULL-UPS: Renegade or Bent Over Rows (21/SIDE if you have 1 DB), Hanging Knee Tucks.