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
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
2 sets:
10 deadlift practice
5 hollow body roc
Metcon
Metcon (AMRAP – Rounds and Reps)
7 MIN AMRAP:
300 m run
30 situps
300 m run
30 deadlifts or 30 glute bridges
300 m run
30 sit ups or TTB
Rest 2 min:
Repeat *start where you left off
Weightlifting
Deadlift Workout
1 set of 3 reps @ 60%
1 set of 3 reps @ 70%
1 set of 3 reps @ 80%
2 set of 3 reps @ 90+%
*Try to increase from last week.*
**If numbers are feeling too heavy: use TRAINING MAX which is = 90% of 1-RM**
