CrossFit Albuquerque – Home Workouts
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
