Friday, November 6, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

2 sets:

:15 sec hs hold

10 alt lunges

Weightlifting

Bench Press:

1 set of 8 reps @ 62.5%

1 set of 6 reps @ 70%

3 sets of 5 reps @ 75%

*stay with percentages even if they feel too light*

Bench Press

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Sets:

3 min AMRAP:

10 HSPU

20 Front rack lunges

*Rest 2 min btw

RX+ 115/85, def 4/2″ kipping

RX 95/65, kipping

L1 85/55, 1-2 mats kipping

L2 barbell, pike, off box

*if working on regular pushups do 20 per round

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