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]
:20-:30 Each.
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
[PRACTICE]
1Round:
10 Double Unders
100m Run
3 Strict Pull-Ups
Metcon (5 Rounds for reps)
“Time Capsule”
Every 3:00 x 5 Rounds:
40 Double Unders
200m Run
In Time Remaining:
Max Strict Pull-ups
[SCALING]
DOUBLE UNDERS: Reduce reps, 1 Min. Time Cap, 45 Single Unders, 20 Over and Back DB Hops, 40 Line Hops, 40 Jumping Jacks.
RUN: 100m Run, 1 Min. Jog in home, 250m Row, 500m Bike.
PULL-UPS: 1-Arm DB/KB Rows, Double DB/KB Bent Over or Renegade Rows, Barbell Rows (75/55).