CrossFit Albuquerque – Home Workouts
Warm-up
400 m run
10 thoracic twists
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
3 sets:
5 push ups
5 air squats
:15 hs hold
Weightlifting
Bench Press:
2 sets of 5 reps @ 70%
2 sets of 3 reps@ 80%
1 set of 1 rep @ 90%
Bench Press
Metcon
Metcon (Time)
5 Sets:
10 strict HSPU
20 Wallballs
Rest 1 min btw sets
Rx+ 30/20#
Rx 20/14#, strict HSPU
L1 18/12#, strict HSPU with mat
L2 4 sets, 14/10#, off box HSPU/pike
*if working regular push ups 25 per set
