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Wednesday 032520

25
Mar

Wednesday 032520

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

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🏠 AT HOME WORKOUT

WARM-UP:

7 Mins. for QUALITY of:

10 Plank Up-Downs

20 Glute Bridge Walk Outs

30 Air Squats

Metcon (3 Rounds for time)

“Three-Peat”

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 1-Arm Hang Dumbbell Snatches

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 1-Arm Power Cleans (from Floor)

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 1-Arm Dumbbell Thrusters

* On all dumbbell movements, alternate hands every 5 repetitions.

SCALING:

Jumping Lunges: Regular alternating lunges with no jump.

Weight: Choose a weight that you can complete each set of 20 reps in 1-2 sets. If you don’t have a DB, use a KB, water jugs, weighted back pack or some other odd object.