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
.
Albany CrossFit – CrossFit
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.