Announcements
8:30 AM ZOOM – https://zoom.us/j/262806413
Albany CrossFit – CrossFit
Warm-Up
[GENERAL]
:30 PVC Straight Leg Swings /SIDE
1 Min. PVC Pass Through
1 Min. PVC Lift Offs
1 Min. PVC Overhead Squats
1 Min. PVC Sotts Press
[SPECIFIC]
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
[MOBILITY]
1 Min. Calf Stretching
:45 Supine Twist /SIDE
1 Min. Squat Hold w. Rotation
Conditioning
[PRACTICE]
1 Round:
10 Calorie Row
200m Run
3 Power Snatches
Metcon (Time)
“Baggage Claim”
3 Rounds:
50/35 Calorie Row
400m Run
10 Power Snatches
[SCALING]
ROW: Reduce Calories (35/25), 50-75 Jumping Jacks, increase total running to 800m if at home.
400m RUN: Reduce to 200m, Jog in home for 2 Min., 500m Row, 1,000m Bike.
POWER SNATCHES: 20 Double DB, 20 Alternating 1-ARM DB, 30 Kettlebell Swings, 30 Slam Balls, Barbell (135/95).