CrossFit Albuquerque – Home Workouts
Warm-up
2 Min Cardio
10 toe touches
10 lateral lunges (stretch ankles)
Sit in bottom of squat and twist 5 times to each side
3 each leg-4 position spider man crawl
5 down dog/up dog
10 bird dogs
10 dead bugs
10 glute bridges
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Sub 800 Run if you don’t have rower.
Pull ups can be subbed for DB rows, or ring rows.
Weightlifting
Clean Complex
1 power clean + 1 hang squat clean + 1 power clean + 1 squat clean
*Find a max for this complex*
