Thursday, July 2, 2020

CrossFit Albuquerque – Home Workouts

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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


Metcon (AMRAP – Rounds and Reps)

20 min for quality:

2 min cardio

5 wall walks

20 v-ups

20 perfect strict push ups

20 pistol practice

(even if you have pistols practice to get stronger and better form)-stand on side edge of box, lower self into bottom with control use the floor to get back to top of box


Bench Press or Strict Press:

2 sets of 5 reps@ 70%

2 sets of 3 reps@ 80%

1 set of 1 rep@ 90%

*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*

Bench Press

Strict Press

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