Friday, May 22, 2020

CrossFit Albuquerque – Home Workouts

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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%

Strict Press (5, 5, 5)

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