CrossFit Albuquerque – Home Workouts
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%
