Monday, June 22, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

2 sets:

100 m run

20 jumping jacks

20 mountain climbers

10 quad stretches

:30 sit in bottom of squat (stretch ankles and calves as well)

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

5 spiderman crawls with sit back to stretch hamstring

10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)

3 sets:

5 half burpees

5 tuck jumps

Metcon

Metcon (Time)

5 min AMRAP:

Burpees

Rest 3 min

For Time:

75 burpees

Weightlifting

1 Full Clean + 1 Full Clean + 2 Jerks

(drop and reset the first clean

1 Full Clean + 1 Full Clean + 2 Jerks

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