CrossFit Albuquerque – Home Workouts
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%