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
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
