Monday, November 2, 2020

CrossFit Albuquerque – Home Workouts

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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

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