Announcements

[MEMORIAL DAY MURPH ONLINE CLASS]:

10:00 AM ONLY

Meeting ID: 933 6639 9059

Password: bebetter

https://zoom.us/j/93366399059

🙂

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

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🏠 AT HOME WORKOUT

WARM-UP:

8 Mins. For Quality w. Light DB:

100m 1-Arm Farmers Carry (50m/Side)

:30 Flutter Kicks

:30 Down Dog Hold

:30 Up Dog Hold

Metcon (No Measure)

“Supple Sunday”

5 Rounds, for Quality:

:30 Side Plank / Side

200m Farmers Carry

1 Min. Max Leg Lift Overs

Leg Lift Overs DEMO: https://youtu.be/9Vmzpb6NVOw

Scaled Side Plank DEMO: https://youtu.be/sTS0IAJiWJk
SCALING:

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SIDE PLANK: Modify to the knees if needed.

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CARRY: Reduce distance to 100m. Choose a weight that can be done with 2 breaks max.

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LEG LIFTS: Flutter Kicks.