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

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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

4 Double DB Burpee Deadlifts

Metcon (Time)

“Pay Dirt”

10 Rounds:

200m Run

9 Double DB Burpees Deadlifts

DEMO: https://youtu.be/KJMK0N9tax8
SCALING:

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DOUBLE DB BURPEE DEADLIFTS: 1-Arm DB Burpee Deadlifts (5/SIDE), 10-15 Regular Burpees, alternate between rounds of 9 burpees and rounds of 9 deadlifts.

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RUN: Jog in place or in home for 1 Min., 250m Row, 500m Bike.