Tuesday, September 15, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400 m run

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

10 lateral hops

10 front to back hops

3 sets

5 push ups

5 half burpees

10 alt step back lunges

Weightlifting

Jerk Complex:

Behind the Neck Split Jerk + Split Jerk

*build to a heavy*

Behind the Neck Split Jerk + Split Jerk

Metcon

Metcon (Time)

5 RFT:

18 weighted sit ups

15 S2OH

12 Front Rack step back lunges

*if no equipment do:

30 sit ups

25 pushups

20 alt lunges

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