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
CROSSFIT
[WARM-UP]
2 Rounds of:
1 Min. 2 Sampson Lunges + 1 Air Squat
1 Min. 5 Jumping Jacks + 10 Shoulder Taps
1 Min. Hollow Hold + 1 Hollow Rock every :5.
Metcon (AMRAP – Reps)
“Attention Span”
On the Minute x 10:
5 Burpees
Max Plank in Time Remaining
REST 5 Min.
On the Minute x 10:
5 Burpees
Max Side Plank in Time Remaining (Switch Each Round)
SCORE = Reps. Each second in a plank = 1 rep.
[SCALING]
BURPEES: 5 Squat Thrust, 10 Sit-Ups, 5 Jumping Squats, 5 Push-Ups.
PLANK: Do straight arm or forearm planks…or alternate between both. Hollow Body Holds.
SIDE PLANK: Place one foot in front of the other, knees on the floor, straight arm or forearm.