CrossFit Albuquerque – Home Workouts
Warm-up
2 Min Cardio
2 Sets:
10 Quad pulls
10 Pigeon
10 Spiderman Lunge
10 Toe touches
10 RDL each side (w\ DB\KB)
Then:
4 MIN Tabata(20 Sec ON 10 OFF)
Superman Hold
Hallow Body Holds
Metcon
Metcon (AMRAP – Reps)
4 Rounds:
3 MIN AMRAP
400 Meter Run
Max Deadlifts in remaining time
2 Min REST
Score=Total Deadlifts
Modifications:
Sub running out for rowing\bike if you need to.
Scale cardio piece to have at least 45 seconds to get to Deadlifts.
If you don’t have a barbell, KB swings, Plate Swings, odd object swings
Weightlifting
Deadlift Workout:
1 sets of 9 reps @ 70%
3 sets of 7 reps @ 75%
1 sets of 5 reps @ 80%
3 sets of 3 reps @ 85%
