Monday, June 29, 2020

CrossFit Albuquerque – Home Workouts

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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

Back Squat

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