CrossFit Albuquerque – Home Workouts
Warm-up
200-400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
3 sets:
5 hollow body rocks
10 step back lunges
:15 hs hold
Weightlifting
Split Jerk Presses
3 sets of 5 reps @ a challenging load
Split Jerk Balances
3 sets of 3 reps @ a challenging load
Split Jerk Press
Split Jerk Balance
Metcon
Metcon (Weight)
4 Sets:
50 DU/100 single unders
20 V-ups
20 single arm OH lunges alt feet
Rest 1:30 min btw sets
RX+ TTB, 50/35
RX TTB 50/35
L1 hanging leg raises, 40/25
L2 floor leg raises, 30/15
