Monday, April 6, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

3 min walk/jog

3 sets:

10 toe touches to overhead

4 Spider-Man crawls, reach up to the sky

:15 bottom of the squat hold

Then:

5 downward dog/upward dog

:20 child’s pose

10 bird dogs

2 sets:

5 jumping air squats

5 pushups

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Thrusters

Sit ups

Use: Barbell, Db, KB;Whatever item is available to you.

Weightlifting

Back Squat Workout

5 sets of 1 @ 80%

5 sets of 1 @ 82.5%

5 sets of 1 @ 85%

Modify with squatting to a box or deadlifts; if having knee issues or pain.

May also increase reps and use body weight or light weight: goblet squat or air squat

Suggested: 5 sets of 8-10 air squats or goblet squats

Back Squat

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