Announcements
8:30 AM ZOOM – https://zoom.us/j/262806413
Albany CrossFit – CrossFit
Warm-Up
[GENERAL]
:30 Hollow Hold
:30 Push-Up to Down Dog
:30 Air Squats
:30 Superman Hold
:30 Sampson Lunges
:30 Jumping Jacks
:30 Flutter Kicks
:30 Shoulder Taps
:30 Jumping Air Squats
[SPECIFIC]
5 Good Mornings
5 Goblet Squats
5 Goblet Strict Press
5 1-Arm Romanian Deadlifts /SIDE
5 1-Arm Front Squats /SIDE
5 1-Arm Push Press /SIDE
[MOBILITY]
1 Min. Child’s Pose
:45 Twisted Cross Pose /SIDE
Conditioning
[PRACTICE]
1 Round:
5 Sit-Ups
5 Double DB Push Jerks
5 Jumping Air Squats
Metcon (Time)
“Treasure Chest”
3 Rounds:
25 Sit-Ups
20 Double DB Push Jerks
30 Jumping Air Squats
[SCALING]
SIT-UPS: Reduce reps, 50 Flutter Kicks, 1 Min. Plank Hold.
PUSH JERKS: 1-Arm DB (10/SIDE).
JUMPING SQUATS: Reduce Reps, Regular Air Squats, Jumping Lunges, Regular Lunges.