CrossFit Albuquerque – Home Workouts
Warm-up
2 Min cardio
:15 high knees
:15 butt kicks
20 steps side shuffle in each direction
3 on each leg, 4 position spiderman crawls (elbow to floor, reach to sky, sit back for hamstring, and press forward for hip)
5 down/upward dog
3 sets:
10 lateral hops
10 front/back hops
10 deadbugs
Metcon
Metcon (Time)
Run 800 m @80% effort Into:
Tabata mountain climbers
Tabata KBS
Tabata V-ups
Run 800 m @ 80%
*No rest between tabatas
Run tabata 20 sec on 10 sec off for 4 Mins. (12 Min total of Tabata work)
Weightlifting
Strict Press Workout:
1 set of 5 reps @65%
1 set of 4 reps @75%
1 set of 3 reps @90%
Then…
3 sets of 5 reps @ 85%
