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
🙂
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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:30 Air Squats
:30 Single Unders
:30 Glute Bridges
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:30 Jumping Air Squats
:30 Single Unders
:30 Single Leg Glute Bridges /SIDE
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:30 Burpees
:30 Single or Double Unders
Glute Bridge Walkouts
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DUMBBELL WARM-UP:
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5 Goblet Good Mornings
5 Goblet Squats
5 Deadlifts /SIDE
5 Strict Press /SIDE
5 1-Arm Russian Swings /SIDE
5 Front Squats /SIDE
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PRACTICE:
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1 Round:
9 Double Unders
6 Burpees
9 Double Unders
6 Deadlifts
Metcon (AMRAP – Rounds and Reps)
“DEADBOLT”
15 Min. AMRAP:
40 Double Unders
20 Burpees
40 Double Unders
20 Double DB Deadliffts
SCALING:
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DOUBLE UNDERS: Reduce reps, 1 Min. Time Caps, 60 to 120 Single Unders, 30 Over and Back DB Hops or Jumping Jacks.
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BURPEES: Reduce reps to 10, Squat Thrust, Push-Ups.
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DEADLIFTS: 1-Arm DB Deadlifts (10/SIDE), 20 Kettlebell Deadlifts, Barbell (185/125).