Tuesday, March 16, 2021

CrossFit Albuquerque – Home Workouts

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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

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