Announcements
[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
🙂
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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6 Mins. For Quality:
5 Inchworm to Push-Ups
10 Superman Raises
:15 Hollow Hold
:20 Air Squat Hold (Parallel)
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PRACTICE:
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1 Round:
8 Double DB Single Legged Deadlifts (Left)
:20 Wall Sit
8 Double DB Single Legged Deadlifts (Right)
:20 Hollow Hold
Metcon (AMRAP – Rounds and Reps)
“Wallflower”
15 Min. AMRAP:
8 Double DB Single Legged Deadlifts (Left)
:30 Wall Sit
8 Double DB Single Legged Deadlifts (Right)
:30 Hollow Hold
Single Leg DL DEMO: https://youtu.be/62oWzFCTxXA
SCALING:
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DOUBLE DB SINGLE LEGGED DEADLIFT: If you only have 1 DB use both hands to hold the ends, 8 Stagger Stance DB DL, Barbell (75/55).
Stagger Stance DL DEMO: https://youtu.be/CAmCyji-YRE
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WALL SIT: Reduce time to :20 if needed, Air Squat hold at parallel.
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HOLLOW HOLD: Reduce time to :20, Tuck Knees to Chest, Hold arms at side, Tuck knees to chest + hold arms at sides.