CrossFit Albuquerque – Home Workouts
Warm-up
2 Min Cardio
Then
10 Spider-Man crawl
10 pigeon
10 scap push ups
:10 standing chest stretch per side (or longer)
10 arm circles forward/back
10 arms over unders
10 arms up and down
Grab KB\DB\Barbell:
2 Rounds:
5 DL
5 Power Cleans
5 Strict Press
Metcon
Metcon (Time)
4RFT:
12 Power Clean
20 Front rack Lunges
*Use DB’s or barbell. Scale weight accordingly!
If you use DB’s for lunges modify with one DB if you need.
Weightlifting
Back Squat (2 sec pause at the bottom of each squat)
4 sets of 5 reps at 60-70% of 1-RM
