Monday, March 23, 2020

CrossFit Albuquerque – Home Workouts

View Public Whiteboard

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

Bench Press

Leave a Reply

Call Us

505.264.7341

Get Here

6501 Eagle Rock NE Suite B-2 Albuquerque, NM 87113

Map

Newsletter

    Connect With Us

Proud Partners

RowRowRow