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Sunday 051720

17
May

Sunday 051720

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:



3 Sets of:

:30 Push-Up to Downward Dog

:30 Alternating Sampson Lunges

:30 Inchworms



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*



SIDE PLANK: Modify to knees on the floor.

DEMO: https://youtu.be/sTS0IAJiWJk



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



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

DEMO: https://youtu.be/jgh6sGwtTwk



V-UPS: Tuck Ups