CrossFit Albuquerque – Home Workouts
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 lateral hops
10 front to back hops
Weightlifting
Back Squat or Front Squat (Athletes choice):
1X8 @ 65%
1X6 @ 70%
3X5 @ 75%-80%
Back Squat
Front Squat
Strength Work
NO EQUIPMENT STRENGTH OPTION:
4 Sets-max pushups in one minute
Rest as needed btw sets
4 Sets-10 per leg bulgarin split squat
Metcon
Metcon (Time)
3 RFT:
50 Air Squats
400 m run
*Rest 2 min btw sets
*if equipment available then do weighted squats (front or back)
25 Reps