Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
🔹 WARM-UP:
3 Sets of:
5 Inchworms
:30 Hollow Hold
:30 Superman Hold
5 Single Leg Glute Bridge (Each Side)
🔹 SCALING:
Pull-Ups: Reduce reps, Hanging Straight Leg Raises or Knee Tucks.
If none of these are an option do the no equipment workout.
Hand Release Push-Ups: Knee Push Ups, Push Ups to a Box or Couch.
Dumbbell Swings: Use a weight or object that allows for unbroken reps.
Metcon (AMRAP – Rounds and Reps)
“FARMLAND”
15 Min. AMRAP:
9 Strict Pull-Ups
15 Hand-Release Pushups
21 Dumbbell Swings
Metcon (AMRAP – Rounds and Reps)
“FARM LAND”
(No Equipment Version)
15 Min. AMRAP:
15 Hand Release Push-Ups
18 Back Pack Bent Over Rows
21 Glute Bridges