Wednesday, March 18, 2020

CrossFit Albuquerque – Home Workouts

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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

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