CrossFit Albuquerque – Home Workouts
Warm-up
400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
10 lateral lunges
3 sets 4 position spiderman crawl
10 bird dogs
5 downward/upward dogs
10 thoracic twists
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
3 sets:
5 half burpees
10 broad jumps
5 slow air squats
Weightlifting
Back Squat:
Find a 5RM for the day
***(DO NOT GO TO COMPLETE MAX weight). We will be adding weight every week.***
Then…
Perform 5 reps @ 90% of 5-RM for the day
Back Squat
5RM for the day
Back Squat
5 Reps @90% for the day
Metcon
Metcon (AMRAP – Reps)
4 sets every 4 min:
400 m run (500 m row)
20 front squats
Into:
Max ctb in remaining time
*No rest in btw at 4 min you just start running again
*Score is CTB reps
RX 95/65
L1 85/55, jumping ctb/Scale Run/Row 1:45-2:00 time frame
L2 75/45 jumping ctb/Scale Run/Row 1:45-2:00 time frame
