Announcements
[WEEKDAY SCHEDULE]
8:30 AM – https://zoom.us/j/262806413
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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2 Rounds:
:30 Straight Leg Sit-Ups
:30 Alternating Sampson Lunges
:30 Superman Raises
:30 Spider-Man Lunges
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2 Rounds:
:30 Flutter Kicks
:30 Reverse Lunges
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PRACTICE:
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1 Round
6 Toes to Bar
50′ Walking Lunge
50′ Bear Crawl
Metcon (AMRAP – Rounds and Reps)
“Onside Kick”
16 Min. AMRAP:
3 Toes to Bar
6 Toes to Bar
9 Toes to Bar
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* Add 3 Toes to Bar Each Round. Complete 50′ Walking Lunge
and 50′ Bear Crawl after each set of Toes to Bar.
SCALING:
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TOES TO BAR: Straight Leg Raises, Knee Tucks, Hollow Raises, Sit-Ups.
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WALKING LUNGE: 20 Alternating Reverse Lunges.
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BEAR CRAWL: 15 Push-Ups, 100m Farmers Carry.