CrossFit Albuquerque – Home Workouts
Warm-up
Warm up:
1 SET:
10 Quad Pulls
10 Chicken Walks
10 Spiderman Lunge with reach
10 Pigeon
10 Arm circles forward\10 Backward
5 Upward/Downward dogs
10 Lunge with a twist
10 Lateral lunges
20 PVC Pass thrus
Metcon
Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP:
2Min Cardio
10 RDL (10 each side)
20 Strict press-w/band, pvc, empty barbell whatever you have:)
20 Shoulder taps in Plank position
3 Wall Walks
15 Hip Bridges
1 MIN Plank
Weightlifting
Deadlift Workout:
3 sets of 10 reps @65%
5 sets of 1 @ 70%
2 sets of 2 @ 75%
1 set of 1 rep @ 80%
1 set of 1 reps @90%+ (do not find a max)
