Saturday, April 25, 2020

CrossFit Albuquerque – Home Workouts

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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

3 Power Clean + 2 Hang Full Clean+ 1 Full Clean

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