CrossFit Albuquerque – Home Workouts
Warm-up
400 m run
10 toe touches
10 lateral lunges
3 sets 4 position spiderman crawl
10 bird dogs
5 downward/upward dogs
10 glute bridges
10 thoracic twists
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
3 sets:
8 air squats
8 push ups
10 hollow body rocks
Metcon
Metcon (AMRAP – Rounds and Reps)
3 sets:
5 min AMRAP:
10 thrusters/wallballs/20 step back lunges
15 sit-ups
1 min rest btw sets
Weightlifting
Front Squat
Find a New 1-RM
Please always be safe and **MAKE SURE you have a spotter or someone to watch you; when attempting a max lift.***
NOTE: if unable to lift heavy because of insufficient weight, perform 4 sets of 4 reps at 85% of 1-RM*
