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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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PRACTICE:

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1 Round:

200m Run

15 Double Unders

10 Air Squats

5 Renegade Rows / SIDE

Metcon (AMRAP – Rounds and Reps)

“Hot Route”

18 Min. AMRAP:

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

35 Air Squats

20 Alternating Renegade Rows
SCALING:

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1 MILE RUN: Work for time – 8 Min. Jog in home, 2,000m Row, 4,000m Bike.

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DOUBLE UNDERS: Reduce reps, Work for 1 Min., 50-100 Single Unders, 25 Over and Back DB Hops or Jumping Jacks.

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DB Renegade Rows: If you only have 1 DB complete all reps on 1 side then switch. 20 Plank Up-Downs, 30 Shoulder Taps.