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Thursday 052820

28
May

Thursday 052820

Announcements

[WEEKDAY SCHEDULE]

8:30 AM – https://zoom.us/j/262806413

NOON – https://zoom.us/j/364492400

5:30 PM – https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – 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:



:60 Shuttle Runs (200m Run)

:45 Alternating Sampson Lunges

:30 Hollow Hold

:60 Shuttle Runs (200m Run)

:45 Straight Leg Sit-Ups

:30 Superman Hold

:60 Shuttle Runs (200m Run)

:45 Reverse Lunges

:30 Push-up to Down Dog

Straight Leg Sit-Up DEMO: https://youtu.be/l1cjHXMWScE



PRACTICE ROUND:



1 Round:

12 Reverse Lunges

10 Shuttle Runs

5 Reverse Burpees

Metcon (Time)

“Reverse Psychology”

5 Rounds:

30 Reverse Lunges

20 Shuttle Runs (10m)

10 Reverse Burpees

Reverse Burpees DEMO: https://youtu.be/WCEuVr-n_OY
SCALING:



LUNGES: Reduce reps to 20 if needed.



SHUTTLE RUNS: 200m Run, 250m Row, 500m Bike.



REVERSE BURPEES: Use hands for assistance, Weighted Sit-Ups, 20 Regular Sit-Ups.