Announcements

JOIN OUR ONLINE ZOOM CLASSES!

[WEEKDAY SCHEDULE]

9 AM – Meeting ID: 262-806-413
https://zoom.us/j/262806413

NOON – Meeting ID: 364-492-400
https://zoom.us/j/364492400

5:30 PM – Meeting ID: 359-115-363
https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – Meeting ID: 216-528-666
https://zoom.us/j/216528666

🙂

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:

2 Sets of:

:30 Downward / Upward Dogs

:30 Inchworms in Place

:30 Glute Bridges

:30 Jogging in Place

Then,

5 Rounds:

10 Glute Bridge Walk Outs

20 Jumping Jacks

30 Mountain Climbers

Metcon (Time)

“Spaceship”

5 Rounds of:

100m 1- or 2-Arm DB Farmers Carry

200m Run

30 Dumbbell Swings
SCALING:

Farmer’s Carry: Choose the most challenging weight possible to complete at least 50m before resting. SUB 50 Step Ups (weighted or un-weighted) if unable to carry.

Run: Reduce to 100m if necessary. Row 250m, Bike 600-800m.

Weight: Choose a weight for swings that allows for 30 reps completed in 1-2 sets.