CrossFit Albuquerque – Home Workouts
Warm-up
10 arm circles forward and back
10 over/unders
10 swings up and down
:15 wall shoulder stretch
2 sets:
30 jumping jacks
20 deadbugs
10 toe touches
3 sets:
5 strict press
5 push press
Metcon
Metcon (Weight)
15 MIN EMOM:
Min 1: 45 sec cardio (jumping jacks/jump rope/run)
Min 2: 15 Box jumps/step ups
Min 3: 12 Push press (if only one DB 12 each arm)
Weightlifting
Bench Press Workout
1 set of 3 reps @ 60%
1 set of 3 reps @ 70%
1 set of 3 reps @ 80%
1 set of 5 reps @ 90%
2 set of 3 reps @ 95%
**If numbers are feeling too heavy: use TRAINING MAX which is = 90% of 1-RM**