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Thursday 041620

16
Apr

Thursday 041620

Announcements

JOIN OUR ONLINE ZOOM CLASSES!

[WEEKDAY SCHEDULE]:

8:30 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

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🏠 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.