Monday, June 1, 2020

CrossFit Albuquerque – Home Workouts

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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

Front Squat

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