Thursday, June 25, 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

10 spider man crawls

10 pigeons

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min for quality:

2 min cardio

10 Front foot elevated step back lunges-use a black 45# to stand on

:30 Hollow body hold

20 Lateral lunges

5 Strict pullups/10 ring rows

10 Single leg RDL

Weightlifting

Deadlift

3 sets of 5 reps @ 75% of 1RM

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

Deadlift (5, 5, 5)

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