Friday, February 12, 2021

CrossFit Albuquerque – Home Workouts

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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 deadbugs

10 single leg glute raises

10 table top opposite hand and foot reach

10 lateral hops

10 front to back hops

3 sets:

5 air squats

5 v-ups

Weightlifting

Pause Back Squat (2 sec pause) – Find a 3RM for the day:

Then…95% for 3 reps

Then…90 for 3 reps

Pause Back Squat

Metcon

Metcon (Time)

4 Sets:

30 DU

15 lungster (left lunge, right lunge, thruster=1 rep)

30 DU

15 CTB

*Rest 1 min btw sets

RX+ 115/85

RX 95/65

L1 75/55, jumping CTB, mix DU/single unders

L2 happy weight, ring rows, 60 single unders

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