CrossFit Albuquerque – Home Workouts
Warm-up
400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
10 lateral lunges
3 sets 4 position spiderman crawl
10 bird dogs
5 downward/upward dogs
10 thoracic twists
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
3 sets:
5 scap push ups
5 5 sec OHS (3 sec down, 2 sec pause at the bottom)
20 lateral hops
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
10 pullups/bent rows (pick a tough weight for 10)
15 OHS or jumping squats
45 DU/90 Single unders or 45 touch jumps
Weightlifting
Bench Press
1 set of 3 reps @ 60%
1 set of 3 reps @ 70%
1 set of 3 reps @ 80%
1 set of 5 reps @ 90%
2 set of 3 reps @ 90+%
*Try to increase from last week.*
**If numbers are feeling too heavy: use TRAINING MAX which is = 90% of 1-RM**
