Friday, March 20, 2020

CrossFit Albuquerque – Home Workouts

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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*

1 Clean + 3 Front Squat + 1 Jerk

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