Friday, November 27, 2020

CrossFit Albuquerque – Home Workouts

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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

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