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

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CROSSFIT

[WARM UP]

6 Mins. For Quality:

10 Air Squats

:20 Side Plank /SIDE

10 (Total) Sampson Lunges

10 Slow Burpees

[PRACTICE]

1Round:

50m 1-Arm DB Farmers Carry /SIDE

10 Sit-Ups

25′ Walking Lunge

Metcon (Time)

“Merry Go ‘Round”

400m 1-Arm DB Farmers Carry

100 Sit-Ups

200′ Walking Lunge

100 Sit-Ups

400m 1-Arm DB Farmers Carry
[SCALING]

CARRY: 200m Farmers Carry, 2 Min. Side Plank /SIDE.

SIT-UPS: Reduce reps to 50-75. 150 Flutter Kicks.

LUNGES: 100′ Walking Lunge, 50-100 Alternating Lunges.