Saturday, May 30, 2020

CrossFit Albuquerque – Home Workouts

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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*

1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean

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