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Sunday 040520

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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

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

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šŸ  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.