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[WEEKDAY SCHEDULE]

8:30 AM – https://zoom.us/j/262806413

NOON – https://zoom.us/j/364492400

5:30 PM – https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – 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:



4 Rounds:

:20 Sit-ups

:10 Hollow Hold



2 Rounds:

:30 Squat to Stand

:30 Wall Sit



4 Rounds:

:40 Pigeon Pose /Side

:20 Side Plank /Side

Squat to Stand DEMO: https://youtu.be/Dk2kXP_3Yn8

Metcon (No Measure)

“Minute Clinic”

5 Sets:

1 Minute Hollow Hold

1 Minute Wall Sit

1 Minute Side Plank (30 Seconds Each)

1 Minute Rest
SCALING:



Hollow Hold: Modify to forearm plank as needed.



Wall Sit: Regular Squat Hold



Side Plank: Modify to knees on the floor (use a towel or cushion).