CrossFit Albuquerque – Home Workouts
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
2 sets:
10 toe touches
8 lateral lunges
8 spiderman crawls
8 pigeon
5 downward/upward dog
5 scap push ups
10 lateral hops
10 front to back hops
8 jumping air squats
Weightlifting
Pause Back Squat (2 sec pause) – Find a 3RM for the day:
Then…90% for 3 reps
Pause Back Squat
Metcon
Metcon (Time)
For time:
60-40-20
Wallballs
120-80-40 DU
RX+ 30/20
RX 20/14
L1 18/12, 2xsingle unders
L2 14/10, 2x single unders
