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8:30 AM ZOOM – https://zoom.us/j/262806413
Contact a coach for help scaling at home workouts.
Albany CrossFit – CrossFit
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.