Thursday, April 2, 2020

CrossFit Albuquerque – Home Workouts

View Public Whiteboard

Warm-up

1 SET:

10 Quad Pulls

10 Chicken Walks

10 Spiderman Lunge with reach

10 Pigeon

8 Inch Worms

Downward dog-Hold for 30 seconds

Child pose for 3 Breathes

20 Bird Dogs

20 PVC\Broom pass thrus

2 Sets:

20 Butt Kickers

20 High knees

10 Air Squats-Hold at bottom for 1-2 Seconds(Stay active)

Metcon

Metcon (Time)

With Equipment:

For Time:

100 Wall balls

*Everytime you break 5 burpees.

Without Equipment:

For Time:

100 Jump Squats/Air Squats/DB Thruster…

*Everytime you break 5 burpees.

Weightlifting

Clean and Jerk

3 sets of 3 reps @ 70%

2 sets of 2 reps @80%

2 set of 1 reps @ 90%

Clean and Jerk

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