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Sunday 072620

26
Jul

Sunday 072620

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
.

Albany CrossFit – CrossFit

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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.