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Thursday 071620

16
Jul

Thursday 071620

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:

:30 Single Unders

:30 Slow Air Squats

:30 Seated Goblet Strict Press (Straight Legs)



:30 Quick Single Unders

:30 Push Up to Downward Dog

:30 Goblet Squats



:30 High Jump Single or Double Unders

:30 Inchworm to Push-Up

:30 Goblet Push Press



DUMBBELL WARM-UP:



5 Goblet Good Mornings

5 Goblet Squats

5 1-Arm Strict Press w/ Reach Overhead

5 1-Arm Russian Swings / SIDE

5 1-Arm Renegade Rows /SIDE

5 1-Arm Front Squats /SIDE



PRACTICE:



1 Round:

10 1-Arm DB Strict Presses

10 Double Unders

10 1-Arm DB Renegade Rows

10 Double Unders

Metcon (AMRAP – Rounds and Reps)

“Funny Business”

15 Min. AMRAP:

30 1-Arm DB Strict Presses

30 Double Unders

30 1-Arm DB Renegade Rows

30 Double Unders
SCALING:



STRICT PRESS: Modify to push-ups or sit-ups if unable to go overhead. Barbell (75/55).



DOUBLE UNDERS: Reduce reps, :45 Time Caps, 45 Single Unders, 15 Over and Back DB Hops, 30-45 Jumping Jacks.



Renegade Rows: Row with knees on the floor, Bent Over Rows, Barbell (75/55).