CrossFit Albuquerque – Home Workouts
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)
