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Thursday 051420

14
May

Thursday 051420

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:



3 Sets:

1 Min. Alternating Spider-Man Lunges

:30 Side Plank / Side

1 Min. Wall Sit (or Squat Hold)

Metcon (Time)

“Grip Don’t Trip”

100 Air Squats

50 Sit-Ups

80 Air Squats

40 Sit-Ups

60 Air Squats

30 Sit-Ups

40 Air Squats

20 Sit-Ups

20 Air Squats

10 Sit-Ups

* Perform a 100m Carry after each movement. Carry 1-2 dumbbells farmer style, a barbell in the front rack, odd objects any way. If unable to carry do a :20 Side Plank / Side.
*SCALING*



REPS: Reduce Air Squat reps as needed (50-40-30-20-10).



SIT-UPS: If unable to perform sit-ups modify to flutter kicks or plank up-downs.