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Sunday 062820

28
Jun

Sunday 062820

Announcements

[WEEKDAY SCHEDULE]

8:30 AM – https://zoom.us/j/262806413

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:



1 Round:

:40 Alternating Sampson Lunges

:20 Glute Bridges

:40 Down Dog Hold

:20 Glute Bridges

:40 Sit-Ups

:20 Glute Bridges

:40 Inchworms to Push-Up

:20 Glute Bridges

:40 Alternating Bird Dogs

:20 Glute Bridges

:40 Dead Bugs

:20 Glute Bridges



PRACTICE:



1 Round:

:20 Hollow Rocks

REST :10

:20 Superman Rocks

REST :10

Metcon (AMRAP – Reps)

“Smallville”

16 Rounds:

:20 Hollow Rocks

REST :10

:20 Superman Rocks

REST :10
SCALING:



HOLLOW ROCKS: Hollow Hold, Hollow Raises, Plank Hold, Flutter Kicks.



SUPERMAN ROCKS: Superman Hold, Superman Raises.