CrossFit Albuquerque – Home Workouts
Warm-up
3 sets:
20 high knees
20 butt kicks
10 lateral lunges
Then:
10 arm circles forward
10 arm circles backward
10 over under arm swings
10 forward and back arm arm swings
Then:
5 downward dog/upward dog
:20 child’s pose
10 bird dogs
10 spider man crawl
10 pigeon
Metcon
Metcon (Time)
½ Murph:
800 mrun
50 pull ups
100 push ups
150 air squats
800 m run
*Done as written-NO cindy style or any other break down of center part!
Weightlifting
Back Squat:
5 sets of 3 reps at 80-85% of 1-RM (all 5 sets)
