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Tuesday 063020

30
Jun

Tuesday 063020

Announcements

[WEEKDAY SCHEDULE]

8:30 AM – https://zoom.us/j/262806413

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:



:30 Single Unders

:30 Mountain Climbers

:30 Push-Up to Down Dog



:30 Single Unders

:30 Grasshoppers

:30 Plank



:30 Single or Double Unders

:30 Mountain Climbers

:30 Push-Up to Inchworm



:30 Single or Double Unders

:30 Grasshoppers

:30 Shoulder Taps

Metcon (Time)

“Underground”

[30 Min. Time Cap]:

100 Double Unders, 50 Sit-Ups

25 Hand Release Push Ups

80 Double Unders, 40 Sit-Ups

20 Hand Release Push Ups

60 Double Unders, 30 Sit-Ups

15 Hand Release Push Ups

40 Double Unders, 20 Sit-Ups

10 Hand Release Push Ups

20 Double Unders, 10 Sit-Ups

5 Hand Release Push Ups

Every 3 Mins. [Starting at 0:00]:

200m Run
SCALING:



DOUBLE UNDERS: Reduce reps (50-40-30-20-10 for example), Single Unders (150, 120, 90, 60, 30), Use Time Caps (2:00, 1:40, 1:20, 1:00, :40).



HAND RELEASE PUSH-UPS: From Knees or to a target (couch or box) without moving the hands.



SIT-UPS: Flutter Kicks



RUN: 1 Min. Jog in the home, 250m Row, 500m Bike.