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
Strength Work
Reverse flys (using Dbs or light weight plates(
4 sets of 15 reps
Strict pull ups (body wt., banded, or weighted)
3 sets of 5 reps
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min for quality:
2 min cardio
20 lateral lunges
10 perfect pushups
:30 HS hold (free or wall)
10 jumping squats (jump as high as possible-do not need to go right into next squat)
