CrossFit Albuquerque – Home Workouts
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
