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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 Min. Jumping Jacks

1 Min. Air Squats

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:45 Right Arm KB/DB Deadlift

:45 Sampson Lunges

:45 Left Arm KB/DB Deadlift

:45 Down Dog Hold

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:30 Right Arm Farmers Carry

:30 Right Side Plank

:30 Left Arm Farmers Carry

:30 Left Side Plank

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PRACTICE:

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6 – 10m Shuttle Runs

50m Farmers Carry

:45 Front Plank

Metcon (Time)

“Oh Deere”

50 – 10m Shuttle Runs

200m Farmers Carry

5 Min. Plank

200m Farmers Carry

50 – 10m Shuttle Runs
SCALING:

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SHUTTLE RUNS: 600m Run, 600m Row, 1,200m Bike.

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FARMERS CARRY: 1-Arm Carry (right hand first 200m/left hand the second). Odd object carry. 1 Min. Side Plank /SIDE.

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PLANK: Can be forearm or straight arm (or both). Reduce time to 2.5 – 3 mins. as needed.