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[SATURDAY & SUNDAY SCHEDULE]

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

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🏠 AT HOME WORKOUT

WARM-UP:

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3 Sets of:

:30 Push-Up to Downward Dog

:30 Alternating Sampson Lunges

:30 Inchworms

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PRACTICE:

5 Plank Up-Downs

:20 Forearm Side Plank (Left)

20 Forearm Side Plank (Right)

5 Hollow Rocks

:20 Forearm Side Plank Up-Downs (Left)

20 Forearm Side Plank Up-Downs (Right)

5 V-Ups

Metcon (No Measure)

“Supple Sunday”

3 Sets for QUALITY (No Score) of:

9 Plank Up-Downs

1:00 Forearm Side Plank (Left)

1:00 Forearm Side Plank (Right)

15 Hollow Rocks

1:00 Forearm Side Plank Up-Downs (Left)

1:00 Forearm Side Plank Up-Downs (Right)

21 V-Ups

Side Plank Up-Downs DEMO: https://youtu.be/a4TdTXDNO1Y
*SCALING*

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SIDE PLANK: Modify to knees on the floor.

DEMO: https://youtu.be/sTS0IAJiWJk

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HOLLOW ROCKS: Tuck Knees to chest, AB Mat Sit-Ups.

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Side Plank Up-Downs: Modify to Side Laying Leg Raises.

DEMO: https://youtu.be/jgh6sGwtTwk

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V-UPS: Tuck Ups