Friday, January 22, 2021

CrossFit Albuquerque – Home Workouts

View Public Whiteboard

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 top down deadlifts

5 ring rows

Weightlifting

Pause Front Squat:

Find a 3RM for the day

*2 sec pause at bottom*

Paused Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Sets:

5 min AMRAP:

10 Deadlifts

10 CTB

*Rest 90 sec btw

RX+ 275/185

RX 225/155

L1 185/135

L2 155/105

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