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
🏠 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.