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Metcon
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Location
(All)
Albany CrossFit
Program
CrossFit
Date
Workout
Sunday 072620 - Albany CrossFit
Class
(All)
HOME WOD (Log Scores Only)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday 072620
CrossFit
[WARM-UP]
2 Rounds of:
1 Min. 2 Sampson Lunges + 1 Air Squat
1 Min. 5 Jumping Jacks + 10 Shoulder Taps
1 Min. Hollow Hold + 1 Hollow Rock every :5.
Metcon (AMRAP - Reps)
"Attention Span"
On the Minute x 10:
5 Burpees
Max Plank in Time Remaining
REST 5 Min.
On the Minute x 10:
5 Burpees
Max Side Plank in Time Remaining (Switch Each Round)
SCORE = Reps. Each second in a plank = 1 rep.
[SCALING]
BURPEES: 5 Squat Thrust, 10 Sit-Ups, 5 Jumping Squats, 5 Push-Ups.
PLANK: Do straight arm or forearm planks...or alternate between both. Hollow Body Holds.
SIDE PLANK: Place one foot in front of the other, knees on the floor, straight arm or forearm.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, July 26, 2020
Male Clients
Female Clients
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