CrossFit Albuquerque – Home Workouts
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*
