Saturday, April 11, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

8 min clock move through:

1 min cardio (jog/jump rope/burpees)

:15 high knees

:15 butt kicks

:10 hamstring stretch

:15 hollow body hold

:30 bottom of squat hold

Then:

5 cherry pickers

5 inch worms with push-up

10 lateral lunges

3 sets each side-4 position spider man crawl (elbow to floor, stretch up to sky, sit back for hammy, and forward for hip)

10 leg swings forward and back each leg

10 leg swings side to side

Metcon

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
No equipment

20 min AMRAP

30 step ups

20 push ups

30 bent row

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Weightlifting

Push Press Workout

5 sets of 1 @ 80%

5 sets of 1 @ 82.5%

5 sets of 1 @ 85%

Push Press

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