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Thursday 052120

21
May

Thursday 052120

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

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🏠 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:



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.