Monday, January 25, 2021

CrossFit Albuquerque – Home Workouts

View Public Whiteboard

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

3 half burpees

Weightlifting

Back Squat:

5RM

*Try to increase from last week*

This is the last week of this 5RM work. Go for a big number!

Then…

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

Back Squat

Metcon

Metcon (AMRAP – Reps)

Every 2 min for 20 min:

Run 200 m

*Max wallballs in time left

RX 20/14

L1 18/12, reduce run to 150m

L2 14/10, 100m run

Leave a Reply