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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:

3 Rounds of:

20 Bird Dogs

20 Dead Bugs

:30 Push Up w. Downward Dog

Then,

2 Rounds of:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

:30 Alternating Spiderman Lunge

:30 Alternating Sampson Stretch

SPECIFIC WARM-UP:

4 DB Deadlifts / Side

4 DB Power Cleans / Side

4 DB Strict Press / Side

4 Goblet Squats

8 Alternating Squat Clean Thrusters

BIRD DOG:

https://youtu.be/-LRjkbEy-qU

DEAD BUGS:

https://youtu.be/mrZo-h2rP1M

Metcon (3 Rounds for time)

“MASHED POTATOES”

On the 0:00…

5 Rounds of Strict Cindy

50 1-Arm DB Power Cleans

On the 8:00…

4 Rounds of Strict Cindy

40 DB Goblet Squats

On the 16:00

3 Rounds of Strict Cindy

30 Alternating 1-Arm DB Squat Clean Thrusters

1 Round of Strict Cindy =

5 Strict Pull Ups

10 Push Ups

15 Air Squats
SCALING:

Cindy Reps: 3-6-9 or 4-8-12.

Pull-Ups: Hanging Knee Tucks or straight leg raises, DB Rows (Same # of reps /side, Odd Object rows.

Push Ups: off Knees, to a target (box or couch).

Air Squats: to a target or off a box or chair.