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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: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
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DB WARM-UP:
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5 Deadlifts /SIDE
5 Russian Swings /SIDE
5 Hang Muscle Cleans /SIDE
5 Strict Presses /SIDE
5 Goblet Reverse Lunges /SIDE
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PRACTICE:
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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:
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DB HANG CLEAN AND JERKS: Kettlebell Swings, Slam Balls, Barbell (75/55).
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DB REVERSE LUNGES: Perform with no weight.