CrossFit Albuquerque – Home Workouts
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
Weightlifting
Bench Press:
5 sets of 5 reps @ 60-70%
*2 second pause at the bottom*
EXPLOSIVE on the way up.
Bench Press
Metcon
Metcon (Time)
6 RFT:
15 target burpees
200 m run
Rest 1 min btw efforts
*score is slowest set
