Saturday, May 16, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

2 Min Cardio

3 Whirly birds (Each direction)

10 Toe touches

10 Lateral lunges

10 Spiderman

10 Pigeon

10 Quad pulls

5 Upward downward dogs

20 Bird dogs

5 Upward downward dogs

20 Shoulder Taps

Childs pose for 3 breaths

Metcon

Metcon (AMRAP – Reps)

3 Min Amrap:

400 Meter Run

KB Swings in remaining time

1 Min Rest

*Repeat 4 Times*

*If you can’t finish a 400 in under 3 Mins; scale distance to be able to have 35-60 secs to swing KB.

Modify run with row/bike if not able to run.

Score=Total Number of KB Swings

Weightlifting

Clean and Jerk Complex:

Pause below Knee + Pause Above Knee + Clean + Jerk

*Build to Heavy*

Pause below Knee + Pause Above Knee + Full Clean + Jerk

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