Announcements
[OUTDOOR & ZOOM SCHEDULE]
Weekdays:
8:30 AM – https://zoom.us/j/262806413
5:30 PM – https://zoom.us/j/359115363
Saturdays:
9 AM – https://zoom.us/j/216528666
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Albany CrossFit – CrossFit
🏠 AT HOME WORKOUT
WARM-UP:
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6 Mins. For Quality
200m Run
15 Air Squats
5 1-Arm Russian DB Swings /SIDE
5 Inchworm to Push-Ups
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PRACTICE:
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1 Round:
50′ 1-Arm Farmer’s arry
5 Lateral Burpees Over DB
Metcon (Distance)
10 Min. AMRAP:
Max Distance 1-Arm Farmers Carry
(On the 0:00): 1 Lateral Burpee Over DB
(On the 1:00): 2 Lateral Burpee Over DB
(On the 2:00): 3 Lateral Burpee Over DB
(On the 3:00): 4 Lateral Burpee Over DB
(On the 4:00): 5 Lateral Burpee Over DB
(On the 5:00): 6 Lateral Burpee Over DB
(On the 6:00): 7 Lateral Burpee Over DB
(On the 7:00): 8 Lateral Burpee Over DB
(On the 8:00): 9 Lateral Burpee Over DB
(On the 9:00): 10 Lateral Burpee Over DB
* The workout starts with 1 Lateral Burpee Over DB.
SCALING:
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FARMERS CARRY: If unable to go outside do max double or single unders, max side planks (switch working side after accumulating a minute). If weight is too light: hold one in each hand or switch to front rack or overhead carry.
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BURPEES: Regular Burpees, Squat Thrusts, Sit-Ups, Push-Ups.