Thursday, May 7, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

2 sets:

:15 chest stretch

:20 hs hold

5 downward/upward dog

10 scap pushups

3 each leg 4 position spiderman crawl

10 arm circles forward and back

10 over/unders

10 swings up and down

3 sets:

5 pushups

10 no push up burpees

10 hollow body rocks

Metcon

Metcon (Time)

3 RFT:

10 Strict pull ups/bent rows

20 Push presses

30 V-ups

40 Jumping lunges

30 V-ups

20 Push press

10 Strict pull ups

*Rest 3 min btw rounds

Weightlifting

Split or Push Jerk/Technique Focus

6 sets of 3 reps @ 60-70% of 1-RM

*no misses.*

Split Jerk

Push Jerk

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