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

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🏠 AT HOME WORKOUT

WARM-UP:

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Running Line Drills:

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High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

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WARM-UP DEMO: https://youtu.be/WVTJdjFjzaE

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PRACTICE:

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1 Round:

100m Run

2 Strict Pull-Ups

4 Alternating DB Power Snatches

6 Jumping Lunges

Metcon (AMRAP – Rounds and Reps)

“Quarter Zip”

25 Min. AMRAP:

400m Run

3 Rounds:

4 Strict Pull-Ups

8 Alternating DB Power Snatches

12 Jumping Lunges
SCALING:

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RUNNING: 2 Mins Jog in Place or Shuttle run in home, 500m Row, 1,000m Bike.

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STRICT PULL-UPS: Reduce reps to 2-3, Ring or Inverted Rows, 4 1-Arm Bent Over or Renegade Rows /SIDE, Barbell Rows (75/55).

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DB POWER SNATCHES: Slam Balls, Kettlebell Swings, Barbell Power Snatches (75/55).

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JUMPING LUNGES: 12 Alternating Reverse Lunges.