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Sunday 051020

10
May

Sunday 051020

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

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🏠 AT HOME WORKOUT

WARM-UP:



2 Rounds:

:30 Single Leg Glute Bridges / Side

:30 Straight Leg Sit-Ups

:30 Glute Bridges

:30 Front Plank

:30 Glute Bridge Walkouts

:30 Hollow Hold

:30 Air Squats

:30 V-Ups

Metcon (4 Rounds for reps)

“Supple Sunday”

Tabata:

:20 On, :10 Off x 8 each exercise

Double DB Romanian Deadlifts

Hollow Hold

Weighted Glute Bridges

V-Ups

* Record the reps for each exercise. On the Hold, each second counts as a rep. Complete one exercise before moving on to the next.
*SCALING*



DEADLIFTS: Single Dumbbell Romanian Deadlift (Hold Outside Bells). Use a barbell or odd object if needed. Choose a weigh that allows for :20 of unbroken work. Modify to Good Mornings if needed.



HOLLOW HOLD: Modify to plank as needed.



WEIGHTED GLUTE BRIDGE: Perform unweighted.



V-UPS: Modify to tuck ups or sit-ups.