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

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🏠 AT HOME WORKOUT

WARM-UP:

…

1 Min. Alternating Spider-Man Lunges

:40 DB Good Mornings (Hug to Chest)

1 Min. Frog Hops

:40 1-Arm DB (or KB) Swings (:20/Side)

1 Min. Mountain Climbers

:40 1-Arm Push Press (:20/Side)

…

Frog Hops (Groiner) Video:

https://www.youtube.com/watch?v=5OECLqn2PpA

Metcon (2 Rounds for time)

“Grip and Rip”

1 Round of Dumbbell DT =

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Push Jerks

[On the 0:00]

For Time:

21 Burpees

1 Round of “Dumbbell DT”

18 Burpees

1 Round of “Dumbbell DT”

15 Burpees

1 Round of “Dumbbell DT”

12 Burpees

1 Round of “Dumbbell DT”

[On the 10:00]

For Time:

21 Air Squats Hops Over DB

1 Round of “Dumbbell DT”

18 Air Squats Hops Over DB

1 Round of “Dumbbell DT”

15 Air Squats Hops Over DB

1 Round of “Dumbbell DT”

12 Air Squats Hops Over DB

1 Round of “Dumbbell DT”
*SCALING*

…

Equipment: If you have 1 DB or KB do the following for each round of DT:

12 1-Arm DB Deadlifts (6/Side)

10 1-Arm DB Hang Power Cleans (5/Side)

8 1-Arm DB Push Jerks (4/Side)

…

Weight: Choose a weight that allows you to complete DT rounds unbroken.

…

Burpees: Reduce the reps 15-12-9-6. Squat Thrust.

…

Air Squats w. Hop: Air Squat + Lateral Step over DB, Regular Air Squats with no hop, Jumping Air Squats.