Monday, August 16, 2021

CrossFit Albuquerque – Home Workouts

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Warm-up

2 MIN cardio of your choice

10 air squats

5 tuck jumps

10 lunges

10 alt pigeon stretch

10 cat cows

20 hip bridges

Weightlifting

Back Squat

1 set of 6 reps at 75%

1 sets of 5 reps at 80%

1 set of 5 reps greater than 82-85%+

*goal is to go heavier than 2 weeks ago for last set of 5*

Then…

1 set: HEAVY walk out. 110-130% of your current 1-RM. Hold on back for 10 secs.

Back Squat

Metcon

Metcon (Time)

6 min AMRAP:

3, 6, 9…

Db front squats

TTB

*Rest one min

For time:

Whatever reps you got going backwards

*Note time for reps going backwards.

RX+ 50/35

RX 40/25

L1 30/15, hanging leg raises

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