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Wednesday 041520

15
Apr

Wednesday 041520

Announcements

JOIN OUR ONLINE ZOOM CLASSES!

[WEEKDAY SCHEDULE]:

8:30 AM – Meeting ID: 262-806-413
– https://zoom.us/j/262806413

NOON – Meeting ID: 364-492-400
– https://zoom.us/j/364492400

5:30 PM – Meeting ID: 359-115-363
– https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – Meeting ID: 216-528-666
https://zoom.us/j/216528666

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

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🏠 AT HOME WORKOUT

WARM-UP:

:60 Frog Hops

6 Inchworms In Place

6 Air Squats

:40 Downward Dog w. Push-ups

4 Inchworms In Place

4 Forward Stepping Lunges / Side

:20 Burpees

2 Inchworms

2 Reverse Lunges / Side

SPECIFIC WARM-UP:

4 Alternating DB Deadlift (from between Feet)

4 Alternating Snatch High Pulls w. DB

4 Alternating Muscle Snatches

4 Alternating Power Snatches

Metcon (Time)

“Shenanigans”

Every 3 Minutes x 7 Rounds:

12 Alternating Dumbbell Power Snatches

6 Lateral Dumbbell Burpees

12 Alternating Dumbbell Reverse Lunges

6 Lateral Dumbbell Burpees

* SCORE = SLOWEST ROUND
SCALING:

WEIGHT: Choose a weight that allows for unbroken reps on snatches and lunges.

Lunges: Do body weight only if needed.

Burpees: Step over DB, Do regular, Reduce reps to 4 if needed.