CrossFit Albuquerque – Home Workouts
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*
