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Thursday 070920

9
Jul

Thursday 070920

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:



1 Min. Jumping Jacks

1 Min. Air Squats



:45 Right Arm KB/DB Deadlift

:45 Sampson Lunges

:45 Left Arm KB/DB Deadlift

:45 Down Dog Hold



:30 Right Arm Farmers Carry

:30 Right Side Plank

:30 Left Arm Farmers Carry

:30 Left Side Plank



PRACTICE:



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:



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



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



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