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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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.