Friday, April 24, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

2 sets

:15 chest stretch

:20 hs hold

5 downward/upward dog

10 scap pushups

3 each leg 4 position spiderman crawl

10 arm circles forward and back

10 over/unders

10 swings up and down

3 sets:

5 pushups

10 no push up burpees

10 hollow body rocks

Metcon

Metcon (Time)

For time:

50 burpees

60 sit ups

70 dips

60 sit ups

50 burpees

Weightlifting

Bench Press Workout:

1 sets of 9 reps @ 70%

3 sets of 7 reps @ 75%

1 sets of 5 reps @ 80%

3 sets of 3 reps @ 85%

***Try to increase by 5-10lbs from last week. We will be increasing one more week. So be conservative.***

Bench Press

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