CrossFit Albuquerque – Home Workouts
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 lateral hops
10 front to back hops
3 sets
5 push ups
5 half burpees
3 strict pullups
Weightlifting
Bench Press:
2 sets of 3 reps @ 90%
2 sets of 1 reps @ 95%
*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)
Bench Press
Metcon
Metcon (AMRAP – Reps)
15 min AMRAP:
3-6-9-12….
CTB/Bent over rows
Between each set of CTB
9 Burpees
RX+ CTB
RX CTB
L1 Banded or jumping CTB
L2 ring rows
