Tuesday, April 7, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

3 min walk/jog

3 sets

:20 high knees

:20 butt kicks

10 lateral lunges

10 glute bridges

Then:

10 arm circles forward

10 arm circles backward

10 over under arm swings

10 forward and back arm arm swings

Metcon

Metcon (Time)

On a 30 Minute Running Clock…

Min 0-10: 1 mile run

Min 10-20: 100 burpees

Min 20-30: 1 mile run

Scaling: Each section gets 10 mins, you should finish with 2-3 Min rest PER section.

Scaled distance and burpees accordingly.

*Score total time for each section.

Weightlifting

Bench Press Workout:

5 sets of 1 @ 80%

5 sets of 1 @ 82.5%

5 sets of 1 @ 85%

Bench Press