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

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CROSSFIT

[WARM-UP]

:20 Each Exercise.

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

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Metcon (2 Rounds for time)

“Charlie Brown”

Every 15:00 x 2 Rounds:

800m Run

Directly Into…

3 Rounds:

40 Alternating Lunges

20 Over and Back Hops Over DB

Directly Into…

200m Farmers Carry
[SCALING]

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

LUNGES: Reduce reps to 20 total.

HOPS: 40 Line Hops or Jumping Jacks.

CARRY: 1 Min. Side Plank / SIDE if unable to go outside, or carry in home for 2 Mins.