Call Us: 518-459-4444

Tuesday 090120

1
Sep

Tuesday 090120

Announcements

[ZOOM SCHEDULE]

Weekdays Only:
8:30 AM – https://zoom.us/j/262806413

Albany CrossFit – CrossFit

View Public Whiteboard

Warm-Up

400m Easy Run

:30 Spider-Man Lunges

5 KB/DB Deadlifts /SIDE

5 Goblet Squats

200m Easy Run

:30 Mountain Climbers

:30 Shoulder Taps

5 Push Press /SIDE

200m Easy Run

:30 Squat Bridges

10 Russian Swings

[MOBILITY]

1 Min. Spider-Man Hold /SIDE

1 Min. Calf Stretch /SIDE

Conditioning

[PRACTICE]

1 Round:

200m Run

3 Kettlebell Swings

3 Burpees

Metcon (Time)

“Born to Run”

400m Run, 21 Burpees

400m Run, 15 Burpees

400m Run, 9 Burpees

200m Run, 9 Kettlebell Swings

200m Run, 15 Kettlebell Swings

200m Run, 21 Kettlebell Swings
[SCALING]

RUNS: Do 200m for both, Jog for 2 Min./1 Min. in home, 500m/250m Row, 1,000m/500m bike.

KB SWINGS: Use a DB, Russian KB/DB Swings, KB/DB Deadlifts.