CrossFit Albuquerque – Home Workouts
Warm-up
3 sets:
10 jumping jacks
10 mountain climbers
15 high knees
15 butt kicks
Then:
10 toe touches
10 spiderman crawls
10 lateral lunges
5 downward dog/upward dog
10 scap pushups
10 arm ciricles forward/back
10 arm swings over/unders
10 arm swings up and down
Then 2 sets:
8 alt step back lunges
10 dead bugs
5 strict press/push ups
Metcon
Metcon (Time)
With equipment
3 RFT:
30 Front rack lunges
15 Push press (each arm if you only have one db)
Rest 3 min
Repeat 1 Time.
Metcon (Time)
No equipment
3 RFT:
30 Lunges
15 Pushups
Rest 3 min
Repeat 1 time
Extra Credit
Strict Pull Ups
5 sets of 5 reps – *add weight if able*
One Arm-DB ROW
4 sets of 8 reps- As heavy as possible
PUSH UPS:
MAX reps Unbroken
Rest 1 MIN
Repeat 2 times (3 total sets)
Weightlifting
Bench Press
Work up to a heavy 2-RM
Then drop set to 70% of that weight for MAX reps
Then drop set to 70% of the First drop set weight for MAX reps
