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
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
2 sets:
10 top to bottom deadlifts (focus on form and control)
5 front squats
5 push press
5 thrusters
Metcon
Metcon (Time)
Big Floyd:
800 m run
25 deadlift/KBS
25 burpees
800 m run
25 squat cleans/front squats/50 air squats
25 burpees
800 m run
25 push jerks any object (if only one db, do 25 per side)
25 burpees
800 m run
25 clusters
25 burpees
800 m run
*if you have not done a lot of running recently, do 400 m runs instead
