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 v-ups
5 jumping squats
Weightlifting
Deadlift:
2 sets of 5 reps @ 70%
1 sets of 3 reps@ 80%
1 set of 1 rep @ 90%
Deadlift
Metcon
Metcon (Time)
15 RFT:
7 TTB/V-UPS
10 Deadlifts
RX+ TTB, 185/135
RX TTB, 155/105
L1 hanging leg raises, 135/95
L2 floor leg raises/v-ups, 115/75
