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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🏠 AT HOME WORKOUT

2 Sets:

:30 Push Up w. Downward Dog

:30 Alternating Spiderman Lunges

:30 Bird Dogs

:30 Alternating Sampson Stretch

Then,

Practice workout movements.

1 Round of:

10 Double Unders (or Scaled Movement)

10 Reverse Lunges

4 Reverse Burpees

Metcon (AMRAP – Rounds and Reps)

“Dizzybat”

18 Min. AMRAP:

60 Double Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees
SCALING:

Double Unders: Reduce reps, 120 Single Unders, Jumping Jacks, Double Taps.

Weight: Choose a weight that allows for unbroken reps on the lunges each set.

Reverse Burpees: Use your hands to lay on the floor and to get back up. Or, do regular burpees.

Reps: Reduce reps to 20 on lunges, and 8-10 on reverse burpees as needed.