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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
…
3 Rounds:
:30 Alternating Sampson Lunges
:30 Alternating Bird Dogs
:30 Jumping Jacks
Directly Into…
3 Rounds:
:30 Reverse Lunges
:30 ForearmPlank
:30 Push-Up to Inchworm
…
PRACTICE:
:30 Over and Back Hops
:30 Wt. Sit-Ups
:30 Swings
Metcon (AMRAP – Reps)
“Athlete’s Foot”
5 Rounds:
1 Min. Over and Back DB Hops
1 Min. Wt. Sit-ups
1 Min. DB/KB American Swings
REST 1 Min.
Over and Back DB Hops (Over and back = 1 rep): https://youtu.be/N9wJ3p1o69I
DB American Swing: https://youtu.be/uB-fq0HqGK0
SCALING:
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HOPS: Line Hops, Jumping Jacks.
…
SIT-UPS: Perform with no weight.
…
DB/KB SWINGS: Modify to russian style (shoulder height), DB Good Mornings, Wt. Glute Bridges.