Thursday, October 1, 2020

CrossFit Albuquerque – Home Workouts

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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 (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)

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