CrossFit Albuquerque – Home Workouts
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%
