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Sunday 042620

26
Apr

Sunday 042620

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

🙂

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

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🏠 AT HOME WORKOUT

2 Rounds:

:30 Glute Bridges

:30 Sit-ups

:30 Single Leg Glute Bridges (:15 /Side)

:30 Hollow Hold

:30 Alternating Single Leg Touches*

:30 Flutter Kicks

Alternating Single Leg Touch Video:

https://www.youtube.com/watch?v=hxfCmbc7-f8

Metcon (No Measure)

5 Sets for Quality (Not for Time. No Score):

8 Seated Single DB Strict Press

12 Pausing Weighted Glute Bridges (:2 Pause at Top)

16 Weighted Sit-ups

20 Single Leg DB Deadlifts (10 Each Leg)

Single Leg DB DL Video:

https://www.youtube.com/watch?v=an8gWipT47Q
*SCALING*



Weight: Choose a weight that allows for quality technique with slow and controlled movement.



Sit-Ups: Perform unweighted with as little help from arms as possible.



Deadlifts: Perform deadlifts standing on both legs if needed. If only 1 DB use both ends of the weight with both hands. Or, perform split stance deadlifts (10/side).

Split Stance Deadlift:

https://www.youtube.com/watch?v=ndDU3CD0Dnk