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Tuesday 080420

4
Aug

Tuesday 080420

Announcements

[OUTDOOR & ZOOM SCHEDULE]

Weekdays:
8:30 AM – https://zoom.us/j/262806413
5:30 PM – https://zoom.us/j/359115363

Saturdays:
9 AM – https://zoom.us/j/216528666
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Albany CrossFit – CrossFit

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CROSSFIT

[WARM-UP]

:30 Sampson Lunges

:30 Hollow Hold

:30 Reverse Lunges

200m Run

:30 Inchworm to Push-Ups

:30 Superman Hold

:30 Forward Lunges

200m Run

:30 Squat Bridges

:30 Straight Leg Sit-Ups

:30 Lateral Squats

[PRACTICE]

1 Round:

400m Run

10 Over and Back DB Hops

5 2-Arm Turkish Sit-Ups

Metcon (Time)

“Goodie Bag”

800m Run

40 Over-and-Back DB Hops

30 2-Arm Turkish Sit-Ups

200m Double DB Farmers Carry

30 2-Arm Turkish Sit-Ups

40 Over-and-Back DB Hops

800m Run

* Over and Back = 1 Rep.
[SCALING]

RUN: Reduce to 400m-600m, 4-5 Min. Jog in home, 1,000m Row, 2,000m Bike.

HOPS: 80 Line Hops, 40-80 Jumping Jacks.

T.SIT-UP: 1-Arm Turkish Sit-Ups (15/SIDE), Straight Leg Sit-Up with Plate, Regular Wt. Sit-Ups, Unweighted Sit-Ups, 60 Flutter Kicks.

CARRY: 100m Farmer’s Carry, 1-Arm Carry, 200m to 400m Run.

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