CrossFit Albuquerque – Home Workouts
Warm-up
3 min walk/jog
3 sets:
10 toe touches to overhead
4 Spider-Man crawls, reach up to the sky
:15 bottom of the squat hold
Then:
5 downward dog/upward dog
:20 child’s pose
10 bird dogs
2 sets:
5 jumping air squats
5 pushups
10 lateral jumps
10 front/back jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
6 MIN AMRAP:
15 Push ups
30 Air squats
45 DU/90 single unders
Rest 2 min and repeat once more (start where you left off)
Weightlifting
Front Squat from rack or floor
3 sets of 5 reps at 65-75% of 1-RM
*Use training max If you have not lifted heavy a while. *
Training max = 90% or 1-RM
