Thursday, August 6, 2020

CrossFit Albuquerque – Home Workouts

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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

Bench Press or Strict Press:

1 set of 6 reps @ 75% of 1-RM

2 sets of 5 reps @ 85-90% of 1-RM

*if still working up to your pre-quarantine #’s, please use 90% of your max as the baseline 1-RM*

Bench Press

Strict Press

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min for quality:

2 min cardio

10 perfect push ups

20 russian KBS

10 barbell bent rows

10 pistol practice per leg

10 perfect ring rows

:30 side plank per side

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