CrossFit Albuquerque – CrossFit

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WOD

30-60 mins walk, run, get outside.

Stretch. Just enjoy the day!!

If you already took a rest day this week, do a wod from a previous day this week.

Metcon (Time)

Tell us what you did.

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up3 sets: 20 high knees 20 butt kicks 10 lateral lunges Then: 10 arm circles forward 10 arm circles backward 10 over under arm swings 10 forward and back arm arm swings Then: 5 downward dog/upward dog :20 child’s pose 10 bird dogs 10 spider man crawl 10 pigeonMetconMetcon (Time)½ Murph: 800 mrun 50…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up3 min cardio Then: 3 whirlybirds each direction 10 lateral lunges 5 downward/upward dog :30 child’s pose 10 Spider-Man crawl 10 pigeon 10 bird dogs 20 dead bugs 20 glute bridges Then 3 sets : 5 broad jumps :20 hs hold 10 alternating v-upsMetconMetcon (No Measure)With equipment: 8 Min Alt EMOM: -10 DB hang…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-upOn a 8 MIN clock: 1 min cardio (jog/jump rope/burpees) :15 high knees :15 butt kicks :10 hamstring stretch :15 hollow body hold :30 bottom of squat hold Then: 5 cherry pickers 5 inch worms with push-up 10 lateral lunges 3 Sets: 4 position spider man crawl (elbow to floor, stretch up to sky,…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up3 sets 1 MIN cardio :20 high knees :20 butt kicks 10 lateral lunges Then: 10 arm circles forward 10 arm circles backward 10 over under arm swings 10 forward and back arm arm swings 2 sets warm up: 8 single leg RDL :15 plank 10 pvc/stick (get creative) muscle snatchMetconMetcon (Time)With equipment 4…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up3 MIN walk/jog 3 sets: 8 Toe touches to overhead 4 Spider-Man crawls, reach up to the sky :15 bottom of the squat hold Then: 5 downward dog/upward dog :20 child’s pose 10 bird dogs 10 spider man crawl 10 pigeon 2 Sets: 5 jumping air squats 5 pushups 5 bent over rows (use…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up3 sets: 10 jumping jacks 10 mountain climbers 15 high knees 15 butt kicks Then: 10 toe touches 10 spiderman crawls 10 lateral lunges 5 downward dog/upward dog 10 scap pushups 10 arm ciricles forward/back 10 arm swings over/unders 10 arm swings up and down Then 2 sets: 8 alt step back lunges 10…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWOD30 min-1 hour walk, jog, bike ride, hike. Try to get outside and enjoy some sun and fresh air.Metcon (Time)Tell us what you did today!!…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up8 MIN clock moving through: 1 min cardio (jog/jump rope/burpees) :15 high knees :15 butt kicks :10 hamstring stretch :15 secs hollow body hold :30 secs bottom of squat hold Then: 5 cherry pickers 5 inch worms with push-up 10 lateral lunges 3 sets: Each side 4 position spider man crawl (elbow to floor,…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up3 min cardio (jog/jumping jacks/jump rope/row/bike/trampoline jump) Then 2 sets: 3 whirlybirds each direction 6 lateral lunges 3 downward dog/upward dog 3 sets: 5 strict pull-ups/10 bent over row 5 long jumps :15 hs holdMetconMetcon (Time)For Time: 100 American KettleBell Swings * Every break do 50 Double Unders *as big of sets as possible,…