CrossFit Albuquerque – Home Workouts
Warm-up
200-400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
3 sets:
10 step back lunges
:15 hs hold
2 sets with a barbell:
3 clean deadlifts
3 clean high pulls
3 muscle cleans
3 strict presses
3 push presses
3 push jerks
Metcon
Warm up to METCON weight and perform a few warm up sets.
Metcon (Time)
For Time:
75 Curtis P’s:
*starting with 200 m run every 3 min 200 m run
1 curtis P= power clean, lunge each leg with bar in front rack, push press
*if no equipment
75 lunge+lunge+air squat+pushups with runs
