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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:

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60-50-40-30-20-10 Seconds of:

Jumping Jacks

Sit-Ups

Pausing Air Squats (:1 at bottom)

Push-up to Down Dog

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Reverse Burpee Demo: https://www.youtube.com/watch?v=tMLejzMquzY

Hollow Rocks Demo: https://www.youtube.com/watch?v=p7j02V1fIzU

Metcon (AMRAP – Rounds and Reps)

“Beach Season”

15 Min. AMRAP:

3 Strict Pull-ups

3 Reverse Burpees

3 Hollow Rocks

6 Strict Pull-ups

6 Reverse Burpees

6 Hollow Rocks

* Add (3) reps to each exercises after every round.
*SCALING*

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PULL-UPS: Bent Over Rows (do reps / side if you only have 1 DB), Ring or Body Rows, Hanging Knee Tucks or Straight Leg Raises.

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REVERSE BURPEES: Modify to Ab Mat Sit-Ups and double the reps each round. Or, use hands to assist in getting up.

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HOLLOW ROCKS: Modify to holds-Hollow or Front Plank. Hold for 5x reps in seconds. Example: 3 reps = 15 second hold.