Monday, May 4, 2020

CrossFit Albuquerque – Home Workouts

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3 sets:

1 min cardio

20 mountain climbers

6 spider man crawls

6 pigeon

:15 bottom of squat hold


Chest stretch :15 sec per side

5 downward/upward dogs

Childs pose to the left and right


3 sets:

8 glute bridges

4 tempo push ups 32×1 (3 sec down, 2 at bottom, back up, hold for one-Repeat)

10 dead bugs


Metcon (Time)

For time:

400 M Run

30 Push ups

30 Sit ups

400 M Run

25 Push ups

25 Sit ups

400 M Run

20 Push ups

20 Sit ups

400 M Run


Bench Press Workout

Find a Heavy Single

***NOTE: heavy is anything 90% of 1-RM or higher.***

You may attempt a new record, if you have a spotter.

OTHER: if you would rather perform reps; due to lack of weight available or for other reasons do the following:

*5 sets of 5 reps @ 70-75% of 1-RM*

Bench Press (Find a Heavy or 5×5 at 70-75% of 1-RM)

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