Tuesday, January 5, 2021

CrossFit Albuquerque – Home Workouts

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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

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