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Thursday 043020

30
Apr

Thursday 043020

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

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:



:60 – :45 – :30 of:

Alternating Bird Dogs*

Shoulders Taps

Glute Bridge Walkouts

Flutter Kicks

High Knees (In Place)

Bird Dog Video:

https://www.youtube.com/watch?v=-LRjkbEy-qU

Metcon (Time)

“Piza”

4 Rounds:

30 Russian Dumbbell Swings

30′ Single Dumbbell Overhead Carry (Left)

30 Sit Ups

30′ Single Dumbbell Overhead Carry (Right)
*SCALING*



Weight: Choose a weight that allows swings to be done in 1-2 sets and overhead carries unbroken.



If needed (and possible) use separate weights for the swings and carries.



Carries: modify to 1-arm farmer’s carries if needed. If you don’t have space to carry modify to :30 1-Arm Overhead Holds, Side Plank holds on a straight arm or forearm.