CrossFit Albuquerque – Home Workouts
Warm-up
On a 8 MIN clock:
1 min cardio (jog/jump rope/burpees)
:15 high knees
:15 butt kicks
:10 hamstring stretch
:15 hollow body hold
:30 bottom of squat hold
Then:
5 cherry pickers
5 inch worms with push-up
10 lateral lunges
3 Sets:
4 position spider man crawl (elbow to floor, stretch up to sky, sit back for hammy, and forward for hip)
10 leg swings forward and back each leg
10 leg swings side to side
Metcon
Metcon (Distance)
Death By:
Running!!:)
Min1-Run 10 meters (30-32ft)
*Add 10 M EMOM until failure.
*Mark off a 10 meters in distance, and run suicides back and forth to measure.
Weightlifting
E3MOM for 15 MIN:
Deadlift 3 Reps at 80-85%+
*try to increase from last week*
