CrossFit Albuquerque – Home Workouts
Warm-up
1 SET:
2 Min Cardio
10 Quad Pulls
10 Chicken Walks
10 Spiderman Lunge with reach
10 Toe Touches
8 Inch Worms
20 Bird Dogs
20 PVC\Broom pass thrus
2 Sets:
10 Air Squats
15 Sit ups
20 Jumping Jacks
Metcon
Metcon (Time)
For Time:
21-15-9
Front Squat
Dips
100 DU’s cash out
(Sub 200 Singles if needed)
Weightlifting
Bench Press (2 sec pause at chest each rep)
4 sets of 5 reps at 60-70% of 1-RM
