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Thursday 080620

6
Aug

Thursday 080620

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]

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.

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