CrossFit Albuquerque – Home Workouts
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
