Announcements

JOIN OUR ONLINE ZOOM CLASSES!

[WEEKDAY SCHEDULE]:

8:30 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

View Public Whiteboard

🏠 AT HOME WORKOUT

3 Sets of:

:30 Air Squats

:45 Glute Bridges

:60 Alternating Spider-Man Lunges

Floor Press w. Glute Bridge Hold Video:

https://youtu.be/A-wKJcMrMRs

1-Arm Renegade Rows:

https://youtu.be/LccyTxiUrhg

Metcon (AMRAP – Rounds and Reps)

“MathWorks”

20 Min. AMRAP:

36 AB Mat Sit-Ups

12 1-Arm Renegade Rows / Side

12 DB or KB Floor Press w. Glute Bridge Hold
[SCALING]:

Weight: Choose weights that allow for rows to be done in 1-2 sets and Floor presses to be done in 1 set.