CrossFit Albuquerque – Home Workouts
Warm-up
2 Sets:
1 MIN Cardio
10 Toes touches
10 Spiderman
10 Pigeon
5 Inchworms with push ups
5 Upward/Downward dogs
20 Shoulder Taps in Plank position
3 Nasal breathes in childs pose
Metcon
Metcon (AMRAP – Reps)
With Equipment
4 Rounds of:
3 MIN AMRAP:
20 DL
12 Hang Power Cleans
Burpee box jump overs in remaining time
Rest 2 mins between each round.
To be done with DB’s, or barbell. Scale weight to get to burpees every round.
*Score is total number of burpee box jump overs.
Without Equipment
4 Rounds of:
3 MIN AMRAP:
20 DL
12 Power Jumps
Burpee box jump overs in remaining time (No box, use a step or any odd object and jump over.)
Rest 2 mins between each round
*Score is total number of burpee box jump overs.
Weightlifting
Back Squat Workout:
3 sets of 10 reps @65%
5 sets of 1 @ 70%
2 sets of 2 @ 75%
1 set of 1 rep @ 80%
1 set of 1 reps @90%+ (do not find a max)
