Saturday, July 4, 2020

CrossFit Albuquerque – Home Workouts

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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 (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

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