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Wednesday 082620

26
Aug

Wednesday 082620

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
.

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.