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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:



6 Mins. For Quality:

5 Inchworm to Push-Ups

10 Superman Raises

:15 Hollow Hold

:20 Air Squat Hold (Parallel)



PRACTICE:



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:



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



WALL SIT: Reduce time to :20 if needed, Air Squat hold at parallel.



HOLLOW HOLD: Reduce time to :20, Tuck Knees to Chest, Hold arms at side, Tuck knees to chest + hold arms at sides.