Monday, December 7, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

1-2 min jog

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

6 right lunges with torso twist

6 left lunges with torso twist

10 lateral hops

10 front to back hops

2 rounds:

5 tempo squats 32×1

5 push ups

Weightlifting

E3MOM for 15 MIN:

Clean Complex:

High Hang Clean (hip) + Low Hang Clean (below knee) + Front Squat

*build to a challenging weight for the day*

No equipment:

Strength

4×12 bulgarian split squat

4×12 good morning or single leg RDL

High Hang Clean (hip) + Low Hang Clean (below knee) + Front Squat

Metcon (Time)

5 Sets:

250M Row

20 Wallballs

*Rest 1 min btw sets

-Aim for 2 min round

RX+ 25 wallballs

RX 20/14#

L1 200m row, 18/12

L2 200m row, 14/10

No equipment version:

5 RFT:

200 m run

40 alt lunges

*Rest 1 min btw sets

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