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NOON – https://zoom.us/j/364492400

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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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:30 Glute Bridges

:30 Side Plank (Right)

:30 Glute Bridges

:30 Side Plank (Left)

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:30 Single Leg Glute Bridges (Right)

:30 Inchworm to Push-Up

:30 Single Leg Glute Bridges (Left)

:30 Inchworm to Push-Up

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: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:

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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)

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