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Sunday 070520

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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:



1 Min. Jumping Jacks

1 Min. Sampson Lunges

1 Min. Push-Up to Down Dog



:45 Jumping Jacks

:45 Reverse Lunges

:45 Spider-Man Lunges



:30 Jumping Jacks

:30 Air Squats

:30 Lateral Squats



PRACTICE:



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:



FLOOR PRESSES: Barbell (75/55), Push Ups.



RUSSIAN SWINGS: Slam Balls, Sumo Deadlift High Pulls (75/55).



HOLLOW HOLD: Tuck Knees, Tuck Knees + Lower Arms, Plank Hold.