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Tuesday 040720

7
Apr

Tuesday 040720

Announcements

JOIN OUR ONLINE ZOOM CLASSES!

[WEEKDAY SCHEDULE]

9 AM – Meeting ID: 262-806-413
https://zoom.us/j/262806413

NOON – Meeting ID: 364-492-400
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5:30 PM – Meeting ID: 359-115-363
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[SATURDAY & SUNDAY SCHEDULE]

10 AM – Meeting ID: 216-528-666
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🏠 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.