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Tuesday 042820

28
Apr

Tuesday 042820

Announcements

JOIN OUR ONLINE ZOOM CLASSES!

[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
– https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

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

🙂

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

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🏠 AT HOME WORKOUT

WARM-UP:



6 Mins. for Quality:

5 Inchworms In Place (no Push Up)

10 Glute Bridges

20 Air Squats

30 Jog in Place Steps



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*



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



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).



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.