CrossFit Albuquerque – Home Workouts
Warm-up
3 min walk/jog
3 sets:
10 toe touches to overhead
4 Spider-Man crawls, reach up to the sky
15 Sec hold sitting in the bottom of squat
Then:
5 downward dog/upward dog
20 Second-child’s pose
10 bird dogs
2 sets warm up:
5 jumping air squats
5 pushups
5 bent over rows (use db or backpack)
Metcon
Metcon (Time)
WITH EQUIPMENT
3 RFT:
50 air squats
15 dips (off box/chair/couch)
15 bent rows-if you have a bar otherwise(7pullups with pull-up bar)
20 db hang clean (10 per arm)
NO EQUIPMENT:
3 RFT:
50 air squats
15 dips (off box/chair/couch)
15 bent rows
10 tuck jumps
