CrossFit Albuquerque – Home Workouts
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
