Announcements

[OUTDOOR & ZOOM SCHEDULE]

Weekdays:
8:30 AM – https://zoom.us/j/262806413
5:30 PM – https://zoom.us/j/359115363

Saturdays:
9 AM – https://zoom.us/j/216528666
.

Albany CrossFit – CrossFit

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CROSSFIT

[WARM-UP]

1 Min. 2 Spider-Man Lunges + 1 Air Squat

:30 Plank Hold

:30 Shoulder Taps

1 Min. 2 Sampson Lunges + 1 Air Squat

:30 Downward / Upward Dog

:30 Mountain Climbers

1 Min. 2 Reverse Lunges + 1 Air Squat

:30 Reverse Inchworms

:30 Plank Up-Downs

1 Min. 2 Lateral Squats + 1 Air Squat

:30 Push Ups

:30 Alternating Bird Dogs

[PRACTICE]

Russian and American Swing Practice

1 Round:

:30 DB/KB Swings

:30 Sit-Ups

:30 Double Unders

:30 Grasshoppers

Metcon (AMRAP – Reps)

“Tee Time”

4 Rounds:

1 Min. DB/KB Swings

1 Min. Sit-Ups

1 Min. Double Unders

1 Min. Grasshoppers

REST 1 Min.
[SCALING]

SWINGS: DB/KB Russian Swings, Goblet Good Mornings, Sumo Deadlift High Pull (75/55).

SIT-UPS: Flutter Kicks, 1 Min. Hollow or Plank Hold. Hollow Rocks.

DOUBLE UNDERS: DU Attempts, Single Unders, Over and Back DB Hops, Jumping Jacks.

GRASSHOPPERS: Mountain Climbers, Shoulder Taps. Alternate between the two, MC on odd rounds, ST on even rounds.