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
🏠 AT HOME WORKOUT
WARM-UP:
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1 Min. Jumping Jacks
1 Min. Sampson Lunges
1 Min. Push-Up to Down Dog
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:45 Jumping Jacks
:45 Reverse Lunges
:45 Spider-Man Lunges
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:30 Jumping Jacks
:30 Air Squats
:30 Lateral Squats
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PRACTICE:
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1 Round:
5 1-Arm DB Floor Presses /SIDE
10 DB or KB Russian Swings
:30 Hollow Hold
Metcon (AMRAP – Rounds and Reps)
15 Min. AMRAP:
10 1-Arm DB Floor Presses /SIDE
20 DB or KB Russian Swings
:30 Hollow Hold
SCALING:
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FLOOR PRESSES: Barbell (75/55), Push Ups.
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RUSSIAN SWINGS: Slam Balls, Sumo Deadlift High Pulls (75/55).
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HOLLOW HOLD: Tuck Knees, Tuck Knees + Lower Arms, Plank Hold.