CrossFit Albuquerque – Home Workouts
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*
