Friday, May 8, 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

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*

Deadlift

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