CrossFit Albuquerque – Home Workouts
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%
