Sunday 080920



8:30 AM –
5:30 PM –

9 AM –

Albany CrossFit – CrossFit

View Public Whiteboard



: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



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

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).

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