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[SATURDAY & SUNDAY SCHEDULE]

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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🏠 AT HOME WORKOUT

WARM-UP:

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1 Round:

:30 Alternating Sampson Lunges

1 Min. Alternating Bird Dogs

:30 Alternating Spider-Man Lunges

1 Min. Shoudler Taps

:30 Down Dog Hold

1 Min. Plank Up-Downs

:30 Up Dog Hold

1 Min. Side Plank (:30 /SIDE)

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PRACTICE:

1 Round:

50′ Walking Lunge

100m 1-Arm Farmers Carry

15 Sit-ups

Metcon (Time)

“Farmhand”

5 Rounds:

100′ Walking Lunge

200m 1-Arm Farmers Carry

30 Sit-ups
SCALING:

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SIT-UPS: Modify to 60 Flutter Kicks if needed.

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1-ARM DB FARMERS CARRY: Odd object carry, 1 Min. Side Plank /SIDE, 500m Row, 1,000m Bike.

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WALKING LUNGES: 30 Reverse Lunges (15 /SIDE).