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[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

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

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🏠 AT HOME WORKOUT

WARM-UP:

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:30 Alternating Spider-Man Lunges

:30 1-Arm DB Seated Strict Press (Right)

:30 Frog Hops

:30 1-Arm DB Seated Strict Press (Left)

:30 Mountain Climbers

:30 1-Arm & Leg Romanian Deadlift (Left)

:30 Slow Burpees

:30 1-Arm & Leg Romanian Deadlift (Right)

:30 Lateral Hops Over Dumbbell

:30 Dumbbell Strict Press (Holding Both Heads)

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1-Arm & Leg Romanian DL DEMO: https://youtu.be/sSIw7kxBs8w

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PRACTICE:

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1 Round:

4 Lateral DB Burpees

8 1-Arm DB Hang Clean and Jerks

Metcon (3 Rounds for time)

“Hook and Ladder”

[On the 0:00]

1 Round:

30 Lateral DB Burpees

30 1-Arm DB Hang Clean and Jerks

[On the 5:00]

2 Rounds:

15 Lateral DB Burpees

15 1-Arm DB Hang Clean and Jerks

[On the 10:00]

3 Rounds:

10 Lateral DB Burpees

10 1-Arm DB Hang Clean and Jerks
SCALING:

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1-Arm DB HANG CLEAN AND JERKS: Kettlebell Swings, Slam Balls, Barbell (75/55).

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LATERAL DB BURPEES: Regular Burpees, Burpees Over Bar, Squat Thrust, Sit-Ups.