CrossFit Albuquerque – Home Workouts
Warm-up
2 sets:
:15 chest stretch
:20 hs hold
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
3 sets:
5 pushups
10 no push up burpees
10 hollow body rocks
Metcon
Metcon (Time)
3 RFT:
10 Strict pull ups/bent rows
20 Push presses
30 V-ups
40 Jumping lunges
30 V-ups
20 Push press
10 Strict pull ups
*Rest 3 min btw rounds
Weightlifting
Split or Push Jerk/Technique Focus
6 sets of 3 reps @ 60-70% of 1-RM
*no misses.*
