Monday, April 27, 2020

CrossFit Albuquerque – Home Workouts

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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!***

Back Squat

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