CrossFit Albuquerque – Home Workouts
Warm-up
3 sets:
1 min jog
10 knee to chest pull
10 quad stretch
5 ½ burpees
Then
5 cherry pickers
10 Spider-Man crawl
10 pigeon
10 scap push ups
:10 standing chest stretch per side (or longer)
10 arm circles forward/back
10 arms over unders
10 arms up and down
Metcon
Metcon (Weight)
8 Min Tabata:
-Deadlifts OR KB swings
-HSPU
Alternating movements
20 Seconds ON 10 seconds REST
Weightlifting
Deadlift Workout:
5 sets of 1 @ 80%
5 sets of 1 @ 82.5%
5 sets of 1 @ 85%
