CrossFit Albuquerque – Home Workouts
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***
