Call Us: 518-459-4444

Tuesday 060220

2
Jun

Tuesday 060220

Announcements

[WEEKDAY SCHEDULE]

8:30 AM – https://zoom.us/j/262806413

NOON – https://zoom.us/j/364492400

5:30 PM – https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – https://zoom.us/j/216528666

🙂

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:



1 Round:

1 Min. Alternating Spider-Man Lunges

1 Min. Glute Bridges



2 Rounds:

:30 Reverse Sampson Lunges

:30 Single Leg Glute Bridges /SIDE



1 Round:

200m Run

1 Min. Glute Bridge Walkouts



PRACTICE:

1 Round:

5 Double DB Squats (or WOD Scale)

100m Run (or :40 in place/in house)

Metcon (Time)

“Space Cadet”

21-18-15-12-9-6-3:

Double DB Front Squats

200m Run
SCALING:



DB SQUATS: Choose a weight that allows for the first 21 reps to be unbroken. If you have only 1 DB split the reps /SIDE or do Goblet Squats. Barbell (95/65).



RUN: Aim to finish in about 1 min. each time. Jog in place for 1 min. or in home. 30-50 Jumping Jacks. 250m Row, 500m Bike.