Monday, November 16, 2020

CrossFit Albuquerque – Home Workouts

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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

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