Friday, January 8, 2021

CrossFit Albuquerque – Home Workouts

View Public Whiteboard

Warm-up

400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

3 sets:

5 half burpees

5 push ups

10 alt lunges

Weightlifting

Pause Front Squat:

Find a 5RM for the day

*2 sec pause at bottom*

Paused Front Squat

5RM for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 TTB

15 Wallballs

RX 20/14 ttb

L1 18/12 hanging leg raises

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