Tuesday, October 20, 2020

CrossFit Albuquerque – Home Workouts

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400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

2 sets:

:15 sec hs hold

5 tuck jumps

3 sets:

3 Clean deadlifts

3 clean high pulls

3 muscle cleans


On a 20 Minute Clock…

Practice HandStand Skills

0:00 – 5:00

Hand Stand Hold

Accumulate up to 5 MIN in Holds

Use a kick up or wall walk up or perform free standing



5 sets of 5 reps, SLOW negatives either on BOX HSPU, HandStand against wall.

*for advanced, do HSPU negatives at a deficit.*


Metcon (AMRAP – Reps)

15 min AMRAP:

3, 6, 9, 12…

Kipping HSPU/Push Press

Box jumps

Power cleans

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