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Wednesday 090220

2
Sep

Wednesday 090220

Announcements

8:30 AM ZOOM – https://zoom.us/j/262806413

Albany CrossFit – CrossFit

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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.