CrossFit Albuquerque – Home Workouts
Warm-up
3 sets:
1 min jog
10 knee to chest pull
10 quad stretch
5 ½ burpees
Then
5 cherry pickers
10 Spider-Man crawl
10 pigeon
10 scap push ups
:10 standing chest stretch per side (or longer)
10 arm circles forward/back
10 arms over unders
10 arms up and down
Metcon
Metcon (Weight)
16 min EMOM:
Min 1: 20 KBS
Min 2: 30 sec HS hold
Min 3: 10 each side suitcase KB deadlifts
Min 4: 40 sec elbow plank
Weightlifting
Deadlift Workout:
Find a Heavy Single
***NOTE: heavy is anything 90% of 1-RM or higher.***
OTHER: if you would rather perform reps; due to lack of weight available or for other reasons do the following:
*5 sets of 5 reps @ 70-75% of 1-RM*
