Monday, January 18, 2021

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400 m run

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

10 lateral hops

10 front to back hops

3 sets:

5 air squats

5 push ups

Weightlifting

Back Squat:

5RM

*Try to increase from last week*

Then…

Perform 5 reps @ 90% of 5-RM for the day

Back Squat

Metcon

Metcon (Time)

5 RFT:

20 DB step ups

15 DB thrusters

*Rest 1 min btw rounds

RX+ – 50/35 lbs(double DB)

RX – 40/25 lbs (double DB)

L1 – 30/15 lbs (double DB)

L2 – 20/10 lbs (double DB)

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