Tuesday, April 14, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

3 Min cardio

2 sets:

3 whirlybirds each direction

6 lateral lunges

20 Second Plank Hold

Then

2 Sets:

10 Arm circles forward\10 Backward

5 Upward/Downward dogs

20 Shoulder Taps in Plank position

10 PVC Pass thrus

Metcon

Metcon (Time)

3RFT:

30 Push ups

30 Dips

30 Step ups (Weighted if desired)

*Use box\chair\rings for dips.

Weightlifting

Bench Press Workout:

1 sets of 9 reps @ 70%

3 sets of 7 reps @ 75%

1 sets of 5 reps @ 80%

3 sets of 3 reps @ 85%

Bench Press

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