Saturday, December 19, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

1-2 min jog

30 sec bottom of squat hold

5 good mornings

10 spidermans

10 alt quad stretch

10 neck rolls in each direction

10 shoulder rolls

:30 shoulder/chest stretch

10 arm swings forward/back

10 no push up inch worm

6 right lunges with torso twist

6 left lunges with torso twist

3 sets:

3 no push up burpees

3 jumping squats

3 sets:

3 clean deadlifts

3 clean high pulls

3 muscle cleans

3 front squat

Weightlifting

Clean Complex:

2 Power Clean + 2 Full Clean + 2 Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

1.5 mile run

Into AMRAP:

10 squat cleans

14 burpees

Bike/row cals: 100-130 depending on size of human 😉

RX 95/65

L1 85/55, 1 mile run

L2 Happy weight, 1200m run

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