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[WEEKDAY SCHEDULE]:

8:30 AM – Meeting ID: 262-806-413
– https://zoom.us/j/262806413

NOON – Meeting ID: 364-492-400
– https://zoom.us/j/364492400

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

10 AM – Meeting ID: 216-528-666
https://zoom.us/j/216528666

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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:

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Easy Jog: 400m

3 Rounds:

:30 Inchworms in Place

:30 Hollow Hold

:30 Alternating Sampson Stretches

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Plank Up-Down Video:

https://youtu.be/AAPpXm-q7lc

Metcon (Time)

“Oxygen”

3 Rounds:

25 Strict Pull-ups

400m Run

50 Plank Up-Downs

800m Run
*SCALING*

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Pull-Ups: 3 Mins. of Strict Pull-Ups with a Max of 25, DB or Odd Object Rows, Ring or Body Rows.

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Plank Up-Downs: Aim to complete in 1-3 sets. Modify to 1-2 Min. Plank if needed.

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400m Run: 200m Run, 400m Row, 1,000m Bike.

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800m Run: 400m Run, 800m Row, 2,000m Bike.