Call Us: 518-459-4444

Sunday 032920

29
Mar

Sunday 032920

Announcements

JOIN OUR ONLINE ZOOM CLASSES!

[WEEKDAY SCHEDULE]

9 AM – Meeting ID: 262-806-413
https://zoom.us/j/262806413

NOON – Meeting ID: 364-492-400
https://zoom.us/j/364492400

5:30 PM – Meeting ID: 359-115-363
https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – Meeting ID: 216-528-666
https://zoom.us/j/216528666

🙂

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:

3 Rounds of:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

:10 Hollow Hold

REST 1 Min.

Tabata Bottom to Bottom Air Squats (AMRAP – Reps)

(:20 On, :10 Off x 8 Rounds)

Bottom to Bottom Air Squats

Start the workout from the bottom of the squat. Each rep begins in the bottom of the squat and ends in the bottom of the squat. The turn around at the top of the squat is immediate – no pause. Hold the bottom of the squat during the :10 rest.
SCALING:

Air Squats: Squat to a target during the :20 of work to a consistent depth. During the :10 rest hold the squat without the target and work on gradually getting into lower positions.

1-Mile Run (Time)

Max Effort 1-Mile Run
SCALING:

Run: Reduce the distance as needed. 800m, 1,200m. Bike 4k, Row 2k.