Friday, December 25, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

1-2 min jog

2 sets:

5 toe touches

4lateral lunges

4spiderman crawls

4pigeon

5 downward/upward dog

10 scap push ups

6 right lunges with torso twist

6 left lunges with torso twist

10 lateral hops

10 front to back hops

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

5 downward/upward dog

2 sets:

5 tempo squats 32×1

5 tuck jumps

5 push ups

Metcon

Metcon (Time)

12 Days of Christmas – Barbell only edition

1- strict press

2 – Overhead Squat

3 – Snatch

4 – Front Squat

5 – Back Squat

6 – Push Jerk

7 – Deadlift

8 – Thruster

9 – Power Clean

10 – Barbell Roll Out

11 – Push Press

12 – Burpee MU or CTB or PU

RX + 135/95lbs, Ring MU

RX – 115/75lbs, Bar or Ring MU

Scaled L1 – 95/65lbs, CTB

Scaled L2 – 75/55lbs, PU

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