Friday, March 27, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

3 min cardio

Then:

3 whirlybirds each direction

10 lateral lunges

5 downward/upward dog

:30 child’s pose

10 Spider-Man crawl

10 pigeon

10 bird dogs

20 dead bugs

20 glute bridges

Then

3 sets :

5 broad jumps

:20 hs hold

10 alternating v-ups

Metcon

Metcon (No Measure)

With equipment:

8 Min Alt EMOM:

-10 DB hang clean and jerk (5 each side)

/10 barbell hang power clean and jerk

-10 TTB/15 v ups

Rest 2 MIN

8 Min Alt EMOM:

-10 DB hang clean and jerk

/10 barbell hang power clean and jerk

-20 Russian twists

Without equipment:

8 Min Alt EMOM:

-10 jumps onto anything or tuck jumps + 10 overhead presses of any object

-15 v ups

Rest 2 min

8 Min Alt EMOM:

-10 jumps onto anything or tuck jumps and 10 overhead presses of any object

-20 russian twists

Weightlifting

1 Clean pull + 2 Power Cleans + 3 Jerks

*Build to a heavy complex for the day*

1 Clean pull + 2 Power Cleans + 3 Jerks

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