Wednesday, January 27, 2021

CrossFit Albuquerque – Home Workouts

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Warm-up

2 sets:

100 m run

20 jumping jacks

20 mountain climbers

10 quad stretches

:30 sit in bottom of squat (stretch ankles and calves as well)

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

5 spiderman crawls with sit back to stretch hamstring

10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)

3 sets:

3 clean deadlift

3 clean high pull

3 muscle clean

Weightlifting

E2MOM for 14 MIN:

3 Clean Pull + 2 Power Clean + 1 Hang Power Clean (knee)

***TNG***

3 Clean Pull + 2 Power Clean + 1 Hang Power Clean

Metcon

Metcon (Time)

For Time:

400 m run

15 Power cleans

30 TTB

15 power cleans

400 m run

RX+ 155/105

RX 135/95

L1 115/75

L2 happy weight

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