CrossFit Albuquerque – Home Workouts
Warm-up
2 Min Cardio:
:15 Butt Kickers
:15 High knees
5 downward/upward dog
10 scap pushups
3 each leg 4 position spiderman crawl
10 arm circles forward and back
10 over/unders
10 swings up and down
2 Rounds:
30 Mnt Climbers
10 Sit ups
Metcon
Metcon (AMRAP – Rounds and Reps)
14 MIN AMRAP:
24 Body Weight Lunges
25ft L/R Arm-Single arm overhead carry, use KB/DB
24 Body Weight Lunges
24 DB/KB Snatch
Weightlifting
Back Squat Workout:
1 set of 4 reps @ 60%
1 set of 4 reps @ 70%
1 set of 4 reps @80%
1 set of 3 reps @90%
1 set of 3 reps @90+%
