CrossFit Albuquerque – Home Workouts
Warm-up
2 sets:
1 min jog
3 whirly birds
5 quad stretch each leg
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
5 downward/upward dog
3 sets
4 slow pushups
10 good mornings
10 deadbugs
Strength Work
No equipment:
4×10 per side airplanes
4×10 lateral step overs (find something solid to step over like a chair or step stool)
4×10 chair dips
Weightlifting
Clean and Jerk Complex:
3 power cleans + 2 hang full cleans + 1 Jerk of choice
*build to a heavy for the day*
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
2 min cardio (run/row/bike/jump rope/jumping jacks)
10 single leg glute bridges per side
10 pike pushups
20 alt v-ups
*with equipment
2 min cardio
20 deadlifts/kbs
10 HSPU or customization
20 v-ups
