CrossFit Albuquerque – Home Workouts
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 lateral hops
10 front to back hops
3 sets:
5 top down deadlifts
5 half burpees
5 tuck jumps
Weightlifting
2 Clean DL + 1 Power Clean+ 1 Hang Full Clean
2 Clean DL + 1 Power Clean+ 1 Hang Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
25 Deadlifts
25 Push Ups
RX+ 275/185
RX 225/155
L1 185/125
L2 155/105
