CrossFit Albuquerque – Home Workouts
Warm-up
8 min clock moving through
1 min cardio (jog/jump rope/burpees)
:15 high knees
:15 butt kicks
:10 hamstring stretch
:15 hollow body hold
:30 bottom of squat hold
Then
5 cherry pickers
5 inch worms with push-up
10 lateral lunges
3 sets each side 4 position spider man crawl (elbow to floor, stretch up to sky, sit back for hammy, and forward for hip)
10 leg swings forward and back each leg
10 leg swings side to side
Metcon
Metcon (Time)
For Time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Devils press
30-28-26-24-22-20-18-16-14-12-10-8-6-4-2
Steps ups single DB
No equipment:
Same rep scheme with burpees and step ups
