CrossFit Albuquerque – Home Workouts
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)
