CrossFit Albuquerque – Home Workouts
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.***
