CrossFit Albuquerque – Home Workouts
Warm-up
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
10 lateral lunges
10 bird dogs
5 downward/upward dogs
10 thoracic twists
20 dead bugs
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
3 Sets:
5 hollow body rocks
10 step back lunges
Weightlifting
The Big Clean Complex:
1 high hang clean + 1 hang clean + 1 clean + 1 push press
1 high hang clean + 1 hang clean + 1 clean + 1 push jerk
1 high hang clean + 1 hang clean + 1 clean + 1 split jerk
**FIND A MAX weight for this complex!*
The Big Clean Complex
1 high hang clean + 1 hang clean + 1 clean + 1 push press
1 high hang clean + 1 hang clean + 1 clean + 1 push jerk
1 high hang clean + 1 hang clean + 1 clean + 1 split jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP:
40 Pistols/ 40 FR Lunges
200 M Run
20 Pullups/Bent over rows
200 M Run
