CrossFit Albuquerque – Home Workouts
Warm-up
1 min jog
10 knee to chest pull
10 quad stretch
10 Spider-Man crawl
10 pigeon
10 air squats
10 scap push ups
5 downward\upward dogs
:10 standing chest stretch per side (or longer)
10 arm circles forward/back
10 arms over unders
10 arms up and down
20 Bird Dogs
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Modify pull ups with ring rows.
If you are not able to do rings\pull ups and are sick of doing DB bent over rows…. go for 100 Push Press. Empty barbell OR 50\50 Single arm presses with DB/KB
Weightlifting
Clean Complex:
1 high hang squat clean (at hip) + 1 hang squat clean (above knee) + 1 hang squat clean (below knee)
***Find a max for the day***
