CrossFit Albuquerque – Home Workouts
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
