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
🙂
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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: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
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PRACTICE ROUND:
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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:
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LUNGES: Reduce reps to 20 if needed.
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SHUTTLE RUNS: 200m Run, 250m Row, 500m Bike.
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REVERSE BURPEES: Use hands for assistance, Weighted Sit-Ups, 20 Regular Sit-Ups.