Announcements
[OUTDOOR & ZOOM SCHEDULE]
Weekdays:
8:30 AM – https://zoom.us/j/262806413
5:30 PM – https://zoom.us/j/359115363
Saturdays:
9 AM – https://zoom.us/j/216528666
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Albany CrossFit – CrossFit
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Warm-Up
[GENERAL]
3 Rounds:
:30 Push-Up to Inchworm
:30 Spider-Man Lunges
:30 Air Squats
:30 Sampson Lunges
:30 Jumping Jacks
:30 KB Deadlifts
[MOBILITY]
:45 Calf Stretching /SIDE
1 Min. Downward/Upward Dog
Conditioning
1 Round:
200m Run
5 Kettlebell Swings
5 Over-and-Back KB Hops
Metcon (Time)
“Kettlebell Kelly”
5 Rounds:
400m Run
30 Kettlebell Swings
30 Over-and-Back KB Hops
* Lay the KB on it’s side when jumping.
[SCALING]
RUN: 2 Min. Jog in home, 200m Run, 500m Row, 1,000m Bike.
REPS: Modify to 20/20.
KETTLEBELL SWINGS: Russian Swings, DB American or Russian Swings, DB or KB Deadlifts.
HOPS: 60 Line Hops, 30 Jumping Jacks.