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Tuesday 051220

12
May

Tuesday 051220

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:

100m Run (:30 Jog in Place or 30 Mountain Climbers)

5 1-Arm DB Romanian Deadlifts / Side

10 1-Arm DB Bent Over Rows / Side

Metcon (Time)

“Heldum”

5 Rounds:

400m Run

21 Russian DB or KB Swings

9 Strict Pull-ups
*SCALING*



RUN: Reduce distance to 200m. If unable to run outside perform 15 Burpees, Row 500m, Bike 1,000m.



SWINGS: Modify to Good Mornings or Deadlifts if needed.



PULL-UPS: Hanging Knee Tucks, Ring or Inverted Rows, 18 1-Arm DB Bent Over Rows (9/Side), Barbell Rows (9 Heavy, 18 Light)