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]
6 Mins. For Quality:
20 Single Unders
:20 Side Plank /SIDE
20 Shoulder Taps
20 1-Arm DB Strict Press
[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Push Press
* Do reps Goblet style if you have (1) free weight (hold both ends).
[PRACTICE]
1 Round:
10 Double Unders
6 1-Arm DB Clean and Jerks /SIDE
Metcon (AMRAP – Rounds and Reps)
“6 Feet Apart”
6 Min. AMRAP:
30 Double Unders
10 1-Arm DB Clean and Jerks
REST 2 Mins.
6 Min. AMRAP:
30 Double Unders
10 1-Arm DB Clean and Jerks
[SCALING]
DOUBLE UNDERS: Reduce reps, :40 Time Cap, 45 Single Unders, 30 Line Hops, 15 Over and Back DB Hops.
CLEAN AND JERKS: Slam Balls, KB/DB Swings, Russian KB/DB Swings, Barbell (95/65).