CrossFit Albuquerque – Home Workouts
Warm-up
3 min cardio (jog/jumping jacks/jump rope/row/bike/trampoline jump)
2 sets:
3 whirlybirds each direction
6 lateral lunges
3 downward dog/upward dog
3 sets:
5 strict pull-ups/10 bent over row
5 pushups
5 broad jumps
:15 hs hold
Weightlifting
1 clean + 1 hang clean + 1 hang thruster
1 clean + 1 hang clean + 1 hang thruster
Metcon
Metcon (AMRAP – Rounds and Reps)
23 MIN AMRAP:
800 M Run
200 M Farmer carry single arm (switch whenever you want)
50 KBS
25 HSPU (any strict pressing sub or push ups)
