Friday, September 4, 2020

CrossFit Albuquerque – Home Workouts

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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 push ups

5 half burpees

5 tempo squats (3 sec down, 2 sec at bottom)

Weightlifting

Jerk Complex:

1 Push Jerk + 1 Split Jerk

*work to a Heavy complex for the day*

1 Push Jerk + 1 Split Jerk

(From Rack)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 man makers

50 DU/100 single unders

*if one db do five per side

Man maker: push up on db+right side db row, left side db row+squat clean+press over head

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