Saturday, May 9, 2020

CrossFit Albuquerque – Home Workouts

View Public Whiteboard

Warm-up

3 min walk/jog

3 sets:

10 toe touches to overhead

4 Spider-Man crawls, reach up to the sky

:15 bottom of the squat hold

Then:

5 downward dog/upward dog

:20 child’s pose

10 bird dogs

3 sets warm up:

5 jump squats

5 pushups

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

10 Burpee box jump over

10 Single arm thruster right arm

10 Single arm thruster left arm

Rest 2 min

6 min AMRAP:

12 Burpee box jump over

12 Single arm thruster right

12 Single arm thruster left

Rest 2 min

4 min AMRAP:

14 Burpee box jump over

14 Single arm thruster right

14 Single arm thruster left

Weightlifting

Clean Complex:

1 power clean + 3 sec negative to mid shin + 1 hang squat clean

*work up to a max for the complex*

1 Power Clean + 3 sec negative to mid shin + 1 Hang Squat Clean

Leave a Reply