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[WEEKDAY SCHEDULE]:
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[SATURDAY & SUNDAY SCHEDULE]
10 AM – Meeting ID: 216-528-666
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
2 Mins. 1 Alternating Spider-Man Lunges / Side + 5 Air Squats*
1 Min. Straight Arm Plank Hold
2 Mins. 1 Alternating Sampson Stretch / Side + 5 Air Squats
1 Min. Plank Up Downs
* Treat the 2 Mins. like an AMRAP for quality. Hold the lunges to stretch then do 5 casual air squats trying to get deeper each rep.
then,
2 Sets of:
:30 Hollow Hold
:30 Superman Hold
2 Sets of:
:30 Hollow Raises
:30 Superman Raises
2 Sets of:
1 Min. Max Hollow Rocks
1 Min. Max Superman Rocks
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
[SCALING]:
Pull-Ups: Hanging Knee Tucks, Bent Over DB Rows (1-Arm or 2-Arms), Barbell Rows, Ring or Body Rows.
Push-Ups: To a box, couch, or another target. Off Knees.
Air Squats: To a target or off a box or chair.