Thursday, June 11, 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

Metcon

Metcon (AMRAP – Rounds and Reps)

20 MIN for quality:

2 MIN cardio

10 Single leg RDL (Kb or db can be used or none) per leg

30 Sec HS hold

10 off the box single leg squat (pistol practice) per leS

10 strict seated DB press per arm

Weightlifting

Back Squat

1 set of 3 reps @ 60%

1 set of 3 reps @ 70%

1 set of 3 reps @ 80%

1 set of 5 reps @ 90%

2 set of 3 reps @ 90+%

*Try to increase from last week.*

**If numbers are feeling too heavy: use TRAINING MAX which is = 90% of 1-RM**

Back Squat

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