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
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**
