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
Metcon
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
Weightlifting
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*
