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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]

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).