CrossFit Albuquerque – Home Workouts
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*
