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:

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Running Line Drills:

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

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The warm-up can be done outside, in your living room, down a hallway etc… The distance you perform exercises for is based on the space you have available.

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Warm-Up Demo Video:

https://www.youtube.com/watch?v=WVTJdjFjzaE

Tosh Sprints (9 Rounds for time)

200m Run, Rest 1:1

400m Run, Rest 1:1

600m Run, Rest 1:1

Repeat this cycle for three rounds.
*SCALING*

Run, Reduced Distances:

100m

200m

400m

Rower:

250m

500m

750m

Bike:

500m

1,000m

1,500m

Bike (Calories):

(Men’s Cal/Ladies Cal)

14/10 Calories

28/20 Calories

42/30 Calories