Friday, June 26, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

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

3 sets

10 step back lunges

5 push ups

5 5 sec squats

Metcon

Metcon (Time)

For Time:

21-15-9

Thrusters/wallballs/jumping squats

Burpee to bent over row/burpee pullups

Weightlifting

Strict Press or Bench Press

1 set of 8 reps @ 65% of 1-RM

1 set of 6 reps @ 70% of 1-RM

3 sets of 5 reps @ 75% of 1RM

*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*

Bench Press

Strict Press

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