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Thursday 062520

25
Jun

Thursday 062520

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

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

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🏠 AT HOME WORKOUT

WARM-UP:



2 Rounds:

:30 Straight Leg Sit-Ups

:30 Alternating Sampson Lunges

:30 Superman Raises

:30 Spider-Man Lunges



2 Rounds:

:30 Flutter Kicks

:30 Reverse Lunges



PRACTICE:



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



* Add 3 Toes to Bar Each Round. Complete 50′ Walking Lunge

and 50′ Bear Crawl after each set of Toes to Bar.
SCALING:



TOES TO BAR: Straight Leg Raises, Knee Tucks, Hollow Raises, Sit-Ups.



WALKING LUNGE: 20 Alternating Reverse Lunges.



BEAR CRAWL: 15 Push-Ups, 100m Farmers Carry.