CrossFit Albuquerque – Home Workouts
Warm-up
400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
3 sets:
5 half burpees
5 push ups
5 air squats
Weightlifting
Front Squat:
4 sets of 5 reps @ 60-70%
*2 second pause at the bottom of squat*
EXPLOSIVE on way up.
NOTE: try to go just a little heavier than last week.
Front Squat
Metcon
Metcon (Time)
For Time:
30-20-10
TTB
Suitcase DB lunges
Rx+ 70/53 KB
Rx 50/35 DB
L1 40/25 DB, hanging leg raises
L2 30/20 DB, floor leg raises/v-ups
