Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
🔹 WARM-UP:
8 Mins. for Quality:
20 Air Squats
15 Shoulder Taps
10 Pass Throughs*
5 Inchworm to Push Up
* Use broomstick, towel, or band.
🔹 SCALING:
Weight: Something that allows for unbroken movement. Use odd household objects if needed.
Lunges: Body weight
DB Power Snatch: Use a broomstick and do regular power snatches.
Double Unders: Single Unders, Attempts, or Jumping Jacks
A: Metcon (AMRAP – Rounds and Reps)
“PALACE”
6 Min. AMRAP of:
2 DB Reverse Lunges
20 Double Unders
4 DB Reverse Lunges
20 Double Unders
6 DB Reverse Lunges
20 Double Unders
* Add (2) reverse lunges per round. Use (1) Dumbbell, you choose the weight.
** REST 2 Mins. **
B: Metcon (AMRAP – Rounds and Reps)
6 Min. AMRAP of:
2 DB Power Snatches
20 Double Unders
4 DB Power Snatches
20 Double Unders
6 Power Snatches
20 Double Unders
* Add (2) power snatches per round. Use (1) Dumbbell, you choose the weight.