Monday, March 30, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

2 Sets:

1 MIN Cardio

10 Toes touches

10 Spiderman

10 Pigeon

5 Inchworms with push ups

5 Upward/Downward dogs

20 Shoulder Taps in Plank position

3 Nasal breathes in childs pose

Metcon

Metcon (AMRAP – Reps)

With Equipment

4 Rounds of:

3 MIN AMRAP:

20 DL

12 Hang Power Cleans

Burpee box jump overs in remaining time

Rest 2 mins between each round.

To be done with DB’s, or barbell. Scale weight to get to burpees every round.

*Score is total number of burpee box jump overs.

Without Equipment

4 Rounds of:

3 MIN AMRAP:

20 DL

12 Power Jumps

Burpee box jump overs in remaining time (No box, use a step or any odd object and jump over.)

Rest 2 mins between each round

*Score is total number of burpee box jump overs.

Weightlifting

Back Squat Workout:

3 sets of 10 reps @65%

5 sets of 1 @ 70%

2 sets of 2 @ 75%

1 set of 1 rep @ 80%

1 set of 1 reps @90%+ (do not find a max)

Back Squat

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