CrossFit Albuquerque – Home Workouts
Warm-up
200-400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
2 sets:
10 top down deadlifts
5 ringrows/strict pullups
10 front/back jump
Weightlifting
Deadlift:
1 set of 8 reps @ 62.5%
1 set of 6 reps @ 70%
3 sets of 5 reps @ 75%
*stay with percentages even if they feel too light*
Deadlift (5, 5, 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
6 Deadlift
7 Burpee Pullups
200 M Run
RX+ 315/205
RX 275/185
L1 225/155
L2 Happy weight
