CrossFit Albuquerque – Home Workouts
Warm-up
3 sets:
1 min cardio
20 mountain climbers
6 spider man crawls
6 pigeon
:15 bottom of squat hold
Then
Chest stretch :15 sec per side
5 downward/upward dogs
Childs pose to the left and right
Then
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
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
Weightlifting
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*
