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Wednesday 071520

15
Jul

Wednesday 071520

Announcements

[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:



:40 Air Squats

:40 Sampson Lunges

:40 Kettlebell Deadlifts (Between Legs)



:40 Jumping Jacks

:40 Mountain Climbers

:40 1-Arm Kettlebell Deadlifts (:20 /SIDE)



:40 Jumping Air Squats

:40 Frog Hops

:40 1-Arm Kettlebell Farmers Carry (:20 /SIDE)



PRACTICE:



1 Round:

8 Burpees

8 Russian Double DB Swings

8 Jumping Lunges

Metcon (AMRAP – Reps)

“MINUTE TO WIN IT”

5 Rounds:

1 Min. Burpees

1 Min. Russian Double DB Swings

1 Min. Jumping Lunges

REST 1 Min.
SCALING:



BURPEES: Squat Thrust, Push-Ups, Sit-Ups.



RUSSIAN SWINGS: 1-Arm Swings (switch sides every 5-10 reps), 2-Handed Swings, Slam Balls, Sumo Deadlift High Pulls with Barbell (75/55).



JUMPING LUNGES: Regular forward, walking, or reverse lunges, Air Squats.

After Party

3 Sets:

5 Inchworms

100m Double DB/KB Farmers Walk

5 Inchworms

Rest as Needed Between Sets.

Substitute 25 Double DB/KB Deadlifts or 15 Unbroken Barbell Deadlifts (155/105) in place of Farmers Walk.