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Tuesday 082520

25
Aug

Tuesday 082520

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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Warm-Up

[GENERAL]

:30 High Knees

:30 Spider-Man Lunges

:30 Squat Bridges

:30 Shoulder Taps

:30 Butt Kickers

:30 Mountain Climbers

:30 Straight Leg Sit-ups

:30 Arch Hold

:30 Jumping Jacks

:30 Frog Hops

:30 Inchworm to Push-Ups

:30 Hollow Hold

[MOBILITY]

:40 Pike Stretch

:40 Up Dog Stretch

:40 Child’s Pose

Conditioning

[PRACTICE]

1 Round:

4 Jumping Lunges

4 Burpees

4 Bent Over Rows

4 Sit-Ups

4 Renegade Rows

Metcon (AMRAP – Rounds and Reps)

“4EVER”

4 Min. AMRAP:

27 Jumping Lunges

27 Burpees

27 Renegade Rows

REST 4 Min.

Metcon (AMRAP – Rounds and Reps)

4 Min. AMRAP:

21 Jumping Lunges

21 Burpees

21 Sit-Ups

REST 4 Min.

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

15 Jumping Lunges

15 Burpees

15 Bent Over Rows
[SCALING]

REPS: Modify to 21-15-9 or 15-12-9.

LUNGES: Forward or reverse lunges with no jump.

BURPEES: Squat thrust, Push-Ups, Push-Ups off knees or to a target.

SIT-UPS: 42 Flutter Kicks, :30 Plank Hold.

WEIGHT: If you have 2 weights alternate arms each renegade row and use both on bent over rows. If you have 1 complete half the reps on one side then switch.