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Tuesday 070720

7
Jul

Tuesday 070720

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

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🏠 AT HOME WORKOUT

WARM-UP:



:30 Air Squats

:30 Single Unders

:30 Glute Bridges



:30 Jumping Air Squats

:30 Single Unders

:30 Single Leg Glute Bridges /SIDE



:30 Burpees

:30 Single or Double Unders

Glute Bridge Walkouts



DUMBBELL WARM-UP:



5 Goblet Good Mornings

5 Goblet Squats

5 Deadlifts /SIDE

5 Strict Press /SIDE

5 1-Arm Russian Swings /SIDE

5 Front Squats /SIDE



PRACTICE:



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:



DOUBLE UNDERS: Reduce reps, 1 Min. Time Caps, 60 to 120 Single Unders, 30 Over and Back DB Hops or Jumping Jacks.



BURPEES: Reduce reps to 10, Squat Thrust, Push-Ups.



DEADLIFTS: 1-Arm DB Deadlifts (10/SIDE), 20 Kettlebell Deadlifts, Barbell (185/125).