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[SATURDAY & SUNDAY SCHEDULE]
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 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.