Thursday, July 30, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

2 sets:

200 m run

3 whirly birds

5 quad stretch each leg

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

5 downward/upward dog

Weightlifting

Overhead Complex:

3 Push Press + 2 Push Jerk + 1 Split Jerk

*Find a MAX weight for this complex*

3 Push Press + 2 Push Jerk + 1 Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

2 min cardio

10 per side-single leg RDL

10 strict dips

20 sit ups

20 box step ups (use only 1 leg on box per 10 reps)

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