CrossFit Albuquerque – Home Workouts
Warm-up
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
3 sets
10 step back lunges
5 push ups
5 5 sec squats
Metcon
Metcon (AMRAP – Reps)
17 min AMRAP:
15-20-25…Wallballs/thrusters/jumping squats
4-8-12-16… Dips
Weightlifting
Back Squat:
2 sets of 5 reps@ 70%
2 sets of 3 reps@ 80%
1 set of 1 rep@ 90%
*if still just getting back into the gym, please use 90% of your max as the baseline 1-R
