Call Us: 518-459-4444

Wednesday 061020

10
Jun

Wednesday 061020

Announcements

[WEEKDAY SCHEDULE]

8:30 AM – https://zoom.us/j/262806413

NOON – https://zoom.us/j/364492400

5:30 PM – https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – https://zoom.us/j/216528666

🙂

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:



3 Rounds:

:30 Spider-Man Lunges

:30 Glute Bridges



2 Rounds:

:30 Air Squats

:30 Single Leg Glute Bridges /SIDE



Right Leg in Round 1, Left Leg in Round 2

1 Round:

1 Min. Line Hops

1 Min. Glute Bridge Walkouts



PRACTICE:



1 Round:

5 Double DB Thrusters

5 Double DB Power Cleans

5 Over-and-Back DB Hops

5 Double DB Push Presses

5 Burpees

Metcon (AMRAP – Reps)

“Garage War”

3 Rounds:

1 Min. Double DB Thrusters

1 Min. Double DB Power Cleans

1 Min. Over-and-Back DB Hops

1 Min. Double DB Push Presses

1 Min. Burpees

REST 1 Min.
SCALING:



DOUBLE DB THRUSTERS: 1-Arm Thrusters (switch every 5 reps), Goblet Thruster, Barbell (75/55), if unable to go overhead do Goblet Squats.



DOUBLE DB POWER CLEANS: 1-Arm Power Cleans (switch every 5 reps), Barbell (75/55).



OVER-AND-BACK DB HOPS: Double or Single Unders, Line hops, jumping jacks.



DOUBLE DB PUSH PRESSES: 1-Arm Push Press (switch every 5), Barbell (75/55), if unable to go overhead do bent over rows or floor/bench press.



BURPEES: Squat Thrust, Push Ups.