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[SATURDAY & SUNDAY SCHEDULE]

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

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🏠 AT HOME WORKOUT

WARM-UP:

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6 Mins. for Quality:

5 Inchworms In Place (no Push Up)

10 Glute Bridges

20 Air Squats

30 Jog in Place Steps

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Skills Practice:

1 Min. Single Unders or Jumping Jacks

1 Min. Double Unders (or Practice) or Double Taps

Metcon (AMRAP – Rounds and Reps)

“Tiger Balm”

20 Min. AMRAP:

200m Run

7 Double DB Power Clean and Push Press

40 Double Unders
*SCALING*

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Run: 100m Farmers Carry, 1 Min. Jog in Place, 1 Min. Mountain Climbers, 250m Row, 500m Bike.

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Weight: Choose a weight to complete reps in 1 Min. or less in 1-2 sets. If you have only 1 DB/KB do 14 total reps (7/side).

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Double Unders: Reduce reps to finish in 1 Min. or less. 1 Min. of DU Attempts/Practice, 60 Single Unders, 40 Jumping Jacks or Double Taps.