CrossFit Albuquerque – Home Workouts
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 lateral hops
10 front to back hops
3 sets:
5 top down deadlifts
5 ½ burpees
Weightlifting
E2MOM for 14 MIN:
5 Push Press + 1 Pause Jerk of choice (pause in the dip)
*Build to a heavy for complex*
5 Push Press + 1 Pause Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
2 sets:
6 min AMRAP:
10 bf burpees
20 deadlifts
*Rest 2 min btw AMRAP
*Start back at the top after rest
RX+ 255/185
RX 225/155
L1 185/125
L2 155/105
