CrossFit Albuquerque – Home Workouts
Warm-up
2 sets:
200 m run
3 whirly birds
5 quad stretch each leg
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
5 downward/upward dog
Weightlifting
Deadlift:
2 sets of 3 reps @ 85-90%
2 sets of 1 rep @ 90-95%
**Take 2-3 MIN of rest between sets**
*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)
Deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min for quality:
2 min cardio
10 tempo pushups 31×1
10 strict ttb
10 single leg RDL with or without KB
10 box step ups
10 ringrows
