Monday, May 11, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

2 Min Cardio

Then

10 Spider-Man crawl

10 pigeon

10 scap push ups

:10 standing chest stretch per side (or longer)

10 arm circles forward/back

10 arms over unders

10 arms up and down

Grab KB\DB\Barbell:

2 Rounds:

5 DL

5 Power Cleans

5 Strict Press

Metcon

Metcon (Time)

4RFT:

12 Power Clean

20 Front rack Lunges

*Use DB’s or barbell. Scale weight accordingly!

If you use DB’s for lunges modify with one DB if you need.

Weightlifting

Back Squat (2 sec pause at the bottom of each squat)

4 sets of 5 reps at 60-70% of 1-RM

Back Squat (5, 5, 5, 5 with 2 sec pause at 60-70%)

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