Monday, April 13, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

2 Sets:

1 MIN Cardio

10 Toes touches

10 Quad Pulls

10 Spiderman Ludge

20 Sec HS Hold

Then:

10 Arm circles forward\10 Backward

5 Upward/Downward dogs

20 Shoulder Taps in Plank position

Childs Pose for 30 seconds.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP:

15 T2B

25 Wall balls

35 DU’s

No Equipment

15 AMRAP:

15 Sit ups

25 Single DB Thrusters\Jump squats

35 Step ups\70 Singles

Weightlifting

Clean and Jerk Complex

E3MOM for 18 MIN:

1 Power Clean +1 Front Squat+1 Hang Full Clean + 1 Jerk (of choice)

*Build to a max complex for the day*

***or if unable to go to failure, perform a full complex Every 3 MIN***

1 Power Clean + 1 Front Squat + 1 Hang Clean (full) + 1 Jerk (of choice)

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