CrossFit Albuquerque – Home Workouts
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 strict press
5 ring rows
Weightlifting
Behind the neck press from the Split Jerk position:
3 sets of 5 reps @ 70-80% of your 1-RM strict press
Behind the Neck Press
Behind the Neck Strict Press
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Sets: 3 min AMRAP:
15 Wallballs
10 Pullups/bent over rows
*Rest 1 min btw sets, start where you left off
If you do not have a wall ball sub jump squats
