CrossFit Albuquerque – Home Workouts
Warm-up
2 Min Cardio
2 Sets:
10 Quad pulls
10 Pigeon
10 Spiderman Lunge
10 Toe touches
10 RDL each side
Then
2 Sets:
5 Push up
10 Air Squats
10 Bird Dogs
Metcon
Metcon (Time)
50-40-30-20-10
DU’s
10-20-30-40-50
Jumping Lunges
Complete 5 Burpees in between each round(round = DU&Lunges)
*Sub Lunge if you cannot jump
*Double the number of jump rops if singles are used.
Weightlifting
Strict Press Workout
1 sets of 9 reps @ 70%
3 sets of 7 reps @ 75%
1 sets of 5 reps @ 80%
3 sets of 3 reps @ 85%
***Try to increase by 5-10lbs from last week.This is the last week of this cycle. Push the numbers!***
