Saturday, September 5, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

2 sets:

5 pullups

5 dips

2 sets with a barbell:

3 clean deadlifts

3 clean high pulls

3 muscle cleans

3 front squats

3 strict presses

3 push presses

3 push jerks

Weightlifting

CLEAN Complex:

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

*work to a Heavy complex for the day*

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

Metcon

Metcon (AMRAP – Rounds and Reps)

Happy Birthday Aaron!!!

20 min AMRAP:

800 m buy in

AMRAP:

9 power cleans

15 dips

33 wallballs/air squats

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