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12
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Sunday 071220

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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🏠 AT HOME WORKOUT

WARM-UP:



:30 Jumping Jacks

:30 Sampson Lunges

:30 Jumping Jacks

:30 Spider-Man Lunges

:30 Jumping Jacks

:30 Reverse Lunges

:30 Jumping Jacks

:30 Air Squats



DB WARM-UP:



5 Deadlifts /SIDE

5 Russian Swings /SIDE

5 Hang Muscle Cleans /SIDE

5 Strict Presses /SIDE

5 Goblet Reverse Lunges /SIDE



PRACTICE:



1 Round:

10 1-Arm DB Hang Clean and Jerks

10 1-Arm DB Reverse Lunges

Metcon (Time)

50-30-10:

1-Arm DB Hang Clean and Jerks

1-Arm DB Reverse Lunges
SCALING:



DB HANG CLEAN AND JERKS: Kettlebell Swings, Slam Balls, Barbell (75/55).



DB REVERSE LUNGES: Perform with no weight.