Friday, May 29, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

3 sets:

1 min jog

10 knee to chest pull

10 quad stretch

5 ½ burpees

Then

10 Spider-Man crawl

10 pigeon

:10 standing chest stretch per side (or longer)

10 arm circles forward/back

10 arms over unders

10 arms up and down

Metcon

Metcon (Time)

For Time:

50 Burpee-Deadlifts

30 Sit ups

30 Burpee-Deadlifts

50 Sit ups

*Burpee DL-use KB/DB’s one each hand if you have them. Burpee, and then come to stand with the weight. No jump at the top.

If you only have one weight just do half the reps for each hand.

Weightlifting

Bench Press Workout:

1 set of 4 reps @ 60%

1 set of 4 reps @ 70%

1 set of 4 reps @80%

1 set of 3 reps @90%

1 set of 3 reps @90+%

Bench Press

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