Thursday, November 19, 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

Strength Work

9 min EMOM:

Min 1: Max flutter kicks

Min 2: Max Russian twists

Min 3: 6″ hold :30 sec

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min for quality:

2 min cardio

20 lateral lunges

10 perfect pushups

:15 support (between boxes/chairs)

10 per side single leg RDL

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