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
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Albany CrossFit – CrossFit
CROSSFIT
[WARM-UP]
2 Rounds:
:30 Single Unders
:30 Spider-Man Lunges/Sampson Lunges*
:30 Single Unders
:30 Mountain Climbers/Shoulder Taps*
:30 Single Unders
:30 Air Squats/Jumping Squats*
:30 Single Unders
:30 Frog Hops/Slow Burpees*
* Round 1/Round 2
[PRACTICE]
Double Under Technique
1 Round:
10 Double Unders
5 Burpees
5 Double DB Swings
5 Tuck Ups
Metcon (3 Rounds for reps)
“Repeat After Me”
5 Min. AMRAP:
21 Double Unders
9 Burpees
Directly Into…
5 Min. AMRAP:
15 Double DB/KB Russian Swings
15 Tuck Ups
Directly Into…
5 Min. AMRAP:
21 Double Unders
9 Burpees
[SCALING]
DOUBLE UNDERS: Reduce reps, :30 Time Cap, 42 Single Unders.
BURPEES: Squat Thrust, Push Ups, Regular or Jumping Air Squats.
SWINGS: 1-Arm DB/KB Swing (10/SIDE), Regular Russian DB/KB Swing.
TUCK UPS: Hollow Raises, Hollow Rocks.