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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Warm-Up

[GENERAL]

6 Mins. For Quality:

:30 Down Dog Hold

200m Jog

5 Spider-Man Lunges /SIDE

5 Air Squats

[MOBILITY]

1 Min. PVC Lat Stretch /SIDE

1 Min. Squat Bridges

1 Min. Pigeon Pose /SIDE

Conditioning

[PRACTICE]

1 Round:

5 Shuttle Runs [10 Meters]

5 Burpees

Metcon (9 Rounds for time)

“Over It”

Every 2:00 x 3 Rounds:

15 Shuttle Runs [10 Meters]

12 Burpees

Every 2:00 x 3 Rounds:

15 Shuttle Runs [10 Meters]

9 Burpees

Every 2:00 x 3 Rounds:

15 Shuttle Runs [10 Meters]

6 Burpees
[SCALING]

SHUTTLE RUNS: Reduce to 8-10, 1 Min. Time Cap, Jog for 1 Min. in the home.

BURPEES: Squat Thrust, Air Squats, Sit-Ups.