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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
š AT HOME WORKOUT
WARM-UP:
:30 Inchworms in Place
10 Jumping Jacks
:30 Spiderman Luges
20 Jumping Jacks
:30 Push Up Downward Dog
30 Jumping Jacks
:30 Air Squats
20 Jumping Jacks
:30 Bird Dogs
10 Jumping Jacks
:30 Sampson Lunges
DEMO:
Plank Up-Downs:
https://tinyurl.com/PlankUpDown
Turkish Sit-Ups:
https://tinyurl.com/TurkishSitUp
Metcon (AMRAP – Rounds and Reps)
“Kevlar”
15 Min. AMRAP for QUALITY:
3 Plank Up-Downs
3 Strict Pull-Ups
3 Turkish Sit-Ups
3 Weighted Glute Bridges
6’s, 9’s, 12’sā¦ Add 3 reps to each movement each round.
SCALING:
Plank Up-Downs: Modify to knees.
Pull-Ups: Straight Leg Raises, Barbell or Dumbbell Rows.
Turkish Sit-Ups: Regular weighted or non-weighted sit-ups.
Choose weights that allow for quality technique.