CrossFit Albuquerque – Home Workouts
Warm-up
2 min cardio
2 sets:
1 min bottom of the squat hold
8 lateral lunges (stretch your calves)
8 spiderman crawls
8 pigeon
Then
5 downward/upward dog
10 bird dogs
20 deadbugs
Then
3 sets:
10 front to back line hops
10 side to side line hops
:15 hs hold/shoulder taps
8 alt step back lunges
Metcon
Metcon (Weight)
Every 3 MIN for 6 Sets:
12 HSPU/seated strict press
25 DU/50 single unders
12 Front rack step back lunges
25 DU/ 50 single unders
*After completing one round wait until 3 Min mark to start again. Make sure you scale movements to be able to complete full round in time frame.
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%
***Try to increase by 5-10lbs from last week. We will be increasing one more week. So be conservative.***
