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Wednesday 070120

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

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🏠 AT HOME WORKOUT

WARM-UP:



2 Rounds:

:30 Jumping Jacks

:30 Lateral Squats

:30 Lateral Hops in Place

:30 Inchworm to Push-Ups

:30 Lateral Hops Over DB

:30 Air Squats



DUMBBELL WARM-UP:

5 Deadlifts / SIDE

5 1-Arm Russian Swings /SIDE

5 Strict Press /SIDE

5 Burpees



PRACTICE:



3 Devil’s Press

4 Over-and-Back DB Hops

5 Double DB Squats

Metcon (Time)

“Dirt Devil”

Every 4:00 x 5 Rounds:

5 Devil Presses

10 Over-and-Back Hops Over DB

15 Double DB Squats

10 Over-and-Back Hops Over

5 Devil Presses

SCORE = Your slowest interval.

Devils Press DEMO: https://youtu.be/rUp_LwREipA

1-Arm Devils Press: https://youtu.be/znJ6cch0FQs
SCALING:



DEVIL’S PRESS: 5 1-Arm Devil’s Press /SIDE, 10 Alternating DB Power Snatch.



OVER-AND-BACK DB HOPS: 20 Double Unders, 40 Single Unders, 25 Jumping Jacks.



DOUBLE DB SQUATS: 20 Goblet Squats.