CrossFit Albuquerque – Home Workouts
Warm-up
2 sets:
100 m run
20 jumping jacks
20 mountain climbers
10 quad stretches
:30 sit in bottom of squat (stretch ankles and calves as well)
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
5 spiderman crawls with sit back to stretch hamstring
10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)
3 sets:
3 clean deadlift
3 clean high pull
3 muscle clean
2 strict press
2 push jerks
2 split jerks
Weightlifting
E2MOM for 14 MIN:
1 hang power clean + 1 split jerk
*up to a challenging for the day*
1 Hang Power Clean + 1 Split Jerk
Metcon
Metcon (Time)
10 RFT:
8 alt single arm DB hang clean and jerks
8 CTB
RX 50/35
L1 40/25, jumping CTB
L2 30/15, ring rows
