Monday, March 23, 2020

CrossFit Albuquerque – Home Workouts

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3 sets:

10 jumping jacks

10 mountain climbers

15 high knees

15 butt kicks


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 (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


MAX reps Unbroken

Rest 1 MIN

Repeat 2 times (3 total sets)


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

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