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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
8 Mins. Straight:
1 Min. Downward Upward Dogs
1 Min. Glute Bridges
1 Min. Jog
1 Min. Straight Arm Plank
1 Min. Jumping Jacks
1 Min. Glute Bridge Walkouts
1 Min. Inchworms (in place)
1 Min. Sit-Ups
SPECIFIC WARM-UP:
:30 Single Unders
:30 Single Unders (High Jump Focus)
:30 Single Unders (Wrist speed focus)
:30 10 Singles + 1 Double + 10 Singles
:30 5 Singles + 1-2 Double + 5 Singles
:30 Double Under Practice
Metcon (Time)
“DOUBLE DOWN”
400m Run
100 Double Unders, 50 Sit-Ups, 400m Run
80 Double Unders, 40 Sit-Ups, 400m Run
60 Double Unders, 30 Sit-Ups, 400m Run
40 Double Unders, 20 Sit-Ups, 400m Run
20 Double Unders, 10 Sit-Ups, 400m Run
SCALING:
Runs: Run for 2 mins. (1 min. out + 1 min. back), Reduce distance if able to measure, Row 400m, Bike 800m.
Double Unders: Single Unders at same reps. Reduce reps for Double Unders: 50-40-30-20-10. Jumping Jacks: 60-40-30-20-10.
Sit-Ups: Reduce reps if necessary: 25-20-15-10-10.