CrossFit Albuquerque – Home Workouts
Warm-up
10 arm circles forward and back
10 over/unders
10 swings up and down
10 lateral lunges
10 spider man crawls
10 pigeon
:15 bottom of squat hold
10 pass throughs
10 behind the neck shoulder presses
:10 hang pullup grip
:10 hang chin up grip
10 lat activitions
3 sets:
5-5 sec ohs (3 sec down, 2 sec pause at bottom, fast up)
3 strict pullups
5 broad jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
15 OHS (PVC or stick if you dont have a barbell)
15 Pullups/15 bent over rows
15 Box jumps/step ups
200 M Run
Weightlifting
Build to a heavy complex:
3 power clean + 2 hang full cleans + 1 full clean
