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Wednesday 031820

18
Mar

Wednesday 031820

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🏠 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.