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[WEEKDAY SCHEDULE]

8:30 AM – https://zoom.us/j/262806413

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:



400m Run



:30 Spider-Man Lunges

:30 Hollow Hold

:30 Strict Presses (Barbell or Goblet DB)



:30 Inchworm to Push-Ups

:30 Superman Hold

:30 Push Presses (Barbell or Goblet DB)



:30 Shoulder Taps

:30 Air Squats

:30 Push Jerks w. :3 Hold in Catch (Barbell or Goblet DB)



PRACTICE:



3 Push Jerks

3 Pull-Ups

6 Push Ups

9 Air Squats

100m Run

Metcon (AMRAP – Rounds and Reps)

“Slumber Party”

2 Rounds:

20 Double DB Push Jerks

4 Rounds of “Cindy”

800m Run

1 Round of “Cindy” is:

5 Pull-Ups

10 Push Ups

15 Air Squats
SCALING:



CINDY REPS: Modify to 3-6-9 or 4-8-12.



PUSH JERK: 1-Arm (10/SIDE), Barbell (95/65).



PULL-UPS: Ring or Body Rows, Double DB Rows, 1-Arm or Renegade Rows (Same # of reps /SIDE).



PUSH-UPS: Knee push-ups, to a box or target.

..

800m RUN: 4 Min. jog or shuttle runs in home, 1,000m Row, 1,600m Bike.