Sunday 090620


8:30 AM ZOOM –

Contact a coach for help scaling at home workouts.

Albany CrossFit – CrossFit

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3 Rounds:

1 Min. Sampson Lunges

:45 Push Up to Inchworm

:30 Side Plank /SIDE


1 Min. Spider-Man Lunge Hold /SIDE

1 Min. Downward / Upward Dog



1 Round:

200m Run

50m Farmers Carry

10 Double Unders

Metcon (Time)

“No Handlebars”

1 Mile Run

100 Double Unders

400m Farmers Carry

100 Double Unders

1 Mile Run

RUN: Reduce distance, Run in home for 8 Mins., 2,000m Row, 4,000m Bike.

CARRY: 2 Min. Side Plank /SIDE, 1-Arm Farmers Carry.

DOUBLE UNDERS: Reduce Reps, 3 Min. Time Caps, 200 Single Unders, 50 Over and Back DB Hops or Jumping Jacks.

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