CrossFit Albuquerque – Home Workouts
Warm-up
3 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 hold
Metcon
Metcon (Time)
For Time:
100 American KettleBell Swings
* Every break do 50 Double Unders
*as big of sets as possible, this can be done unbroken 🙂
Metcon (Time)
No equipment:
4 RFT:
25 Broad jumps
50 Touch jumps (4-6 inches above head)
Extra Credit
3 sets:
30 Step ups (box/stool/step)
10 Super mans
30 Secs REST
Weightlifting
1 Clean + 3 Front Squat + 1 Jerk
Up to daily max.
*If barbell not available; use DBS or sandbag or be creative*
