CrossFit Albuquerque – Home Workouts
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+%
