CrossFit Albuquerque – Home Workouts
Warm-up
2 Min cardio
2 sets:
3 whirlybirds each direction
6 lateral lunges
20 Second Plank Hold
Then:
10 Arm circles forward\10 Backward
5 Upward/Downward dogs
20 Shoulder Taps in Plank position
Childs Pose for 3 breathes
Chest stretch :15 hold each side
2 Rounds:
5 Strict press
5 Push Press
10 PVC pass thrus
Metcon
Metcon (AMRAP – Rounds and Reps)
15 AMRAP:
12 Push Press
8 Push ups
6 Jump over odd object
*Odd object is whatever you choose. DB, Chair, Box, Kid 🙂
Weightlifting
Back Squat Workout
1 sets of 9 reps @ 70%
3 sets of 7 reps @ 75%
1 sets of 5 reps @ 80%
3 sets of 3 reps @ 85%
***Try to increase by 5-10lbs from last week.This is the last week of this cycle. Push the numbers!***
