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Thursday 050720

7
May

Thursday 050720

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:



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

Jumping Jacks

Sit-Ups

Pausing Air Squats (:1 at bottom)

Push-up to Down Dog



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*



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.



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



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