CrossFit Albuquerque – Home Workouts
Warm-up
200-400 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
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
3 sets:
5 push ups
5 half burpees
10 alt step back lunges
Strength Work
5 sets:
20 split squats
:30 overhead hold (any object)
:30 per side plank
Weightlifting
Snatch complex:
1 Snatch Deadlift + 1 Hang Snatch (3sec hold in catch) + 1 OHS
*build to heavy for the day*
1 Snatch Deadlift + 1 Hang Snatch (3sec hold in catch) + 1 OHS
Metcon
Metcon (Time)
For Time:
800m run
21 jumping air squats
21 burpee broad jumps
400 m run
15 jumping air squats
15 burpee broad jumps
200 m run
9 jumping ari squats
9 burpee broad jumps
*if equipment
800m run/1000m row/2400m bike
21 wallballs/db/kb thrusters
21 burpee bj
400m run/500m row/1200m bike
15 wallballs/db/kb thrusters
15 burpee bj
200m run/250 m row/600m bike
9 wallballs/db/kb/thrusters
9 burpee bj
