Friday, November 13, 2020

CrossFit Albuquerque – Home Workouts

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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

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