CrossFit Albuquerque – Home Workouts
Warm-up
2 Sets:
1 MIN Cardio
10 Toes touches
10 Spiderman
10 Pigeon
5 Inchworms with push ups
5 Upward/Downward dogs
20 Shoulder Taps in Plank position
3 Nasal breathes in childs pose
Metcon
Metcon (Time)
With Equipment
For Time:
3-6-9-12-15-12-9-6-3
DB\Barbell-Hang Squat Cleans
DB\Barbell-Push Press
Without Equipment
For Time:
3-6-9-12-15-12-9-6-3
-Jump Squat|Air Squat
-Push Press-Any odd object
Weightlifting
Push Press:
3 sets of 10 reps @65%
5 sets of 1 @ 70%
2 sets of 2 @ 75%
1 set of 1 rep @ 80%
1 set of 1 reps @90%+ (do not find a max)
