Tuesday, March 24, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

3 MIN walk/jog

3 sets:

8 Toe touches to overhead

4 Spider-Man crawls, reach up to the sky

:15 bottom of the squat hold

Then:

5 downward dog/upward dog

:20 child’s pose

10 bird dogs

10 spider man crawl

10 pigeon

2 Sets:

5 jumping air squats

5 pushups

5 bent over rows (use db or backpack)

Metcon

Metcon (AMRAP – Rounds and Reps)

WITH equipment:

5 sets:

3 min AMRAP:

10 thruster (barbell/DB/KB)

10 over object burpees

Rest 1 MIN BTW Sets

WITHOUT equipment:

5 sets:

3 min AMRAP:

10 air squats

:20 hs hold

10 over object burpees

Weightlifting

2 Thrusters from the floor

*Build to a 2-RM for the day

Thruster

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