Friday, April 3, 2020

CrossFit Albuquerque – Home Workouts

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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)

Deadlift

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