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Sunday 060720

7
Jun

Sunday 060720

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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:



:30 Glute Bridges

:30 Side Plank (Right)

:30 Glute Bridges

:30 Side Plank (Left)



:30 Single Leg Glute Bridges (Right)

:30 Inchworm to Push-Up

:30 Single Leg Glute Bridges (Left)

:30 Inchworm to Push-Up



:30 Weighted DB Glute Bridge

:30 Seated 1-Arm DB Strict Press (Right)

:30 Weighted DB Glute Bridge

:30 Seated 1-Arm DB Strict Press (Left)

Metcon (No Measure)

“Sunday Best”

On the Minute x 10:

16 1-Arm Russian DB/KB Swings

Max Front Plank in Time Remaining

REST 5 Min.

On the Minute x 10:

10 1-Arm DB/KB Strict Presses

Max Side Plank in Time Remaining (Switch sides each round).
SCALING:



1-ARM RUSSIAN DB SWINGS: Using a KB is okay. Choose a weight that can be completed unbroken and in :30 or less. Sumo Deadlift High Pull with barbell (75/55)



1-ARM DB STRICT PRESS: Barbell Strict Press (75/55).