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
🏠 AT HOME WORKOUT
WARM-UP:
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:30 Single Unders
:30 Mountain Climbers
:30 Push-Up to Down Dog
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:30 Single Unders
:30 Grasshoppers
:30 Plank
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:30 Single or Double Unders
:30 Mountain Climbers
:30 Push-Up to Inchworm
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: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:
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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).
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HAND RELEASE PUSH-UPS: From Knees or to a target (couch or box) without moving the hands.
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SIT-UPS: Flutter Kicks
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RUN: 1 Min. Jog in the home, 250m Row, 500m Bike.