Tuesday, March 31, 2020

CrossFit Albuquerque – Home Workouts

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2 Sets:

1 MIN Cardio

10 Toes touches

10 Quad Pulls

10 Arm circles forward\10 Backward (Small to big-whatever feels good)

20 Sec Handstand Hold-Try for handstand otherwise modify to plank

5 Upward/Downward dogs

20 Shoulder Taps in Plank position

Child pose for three recovery breathes. (Nasal breathing;)


Metcon (Time)

For Time:


Pull Ups


Push Ups

No equipment:

Heavy barbell or DB rows/ rings rows can be subbed for pull ups.

TTB-Laying leg raises, or bird dogs

Extra Credit

Extra FUN: Do one, none, or all 🙂

Accumulate: 4 Mins of Handstand hold, Plank, HS Walk, or Bear crawl.

3 X 15 Bicep Curls

1000 Meter Row for time/800 Meter Run for time/ 2400 Bike for time

800m Run (Time)

Max Effort 800m Run

1000m Row (Time)

Max Effort 1000m Row

2400m Assault Bike (Time)


Bench Press Workout:

3 sets of 10 reps @65%

5 sets of 1 @ 70%

2 sets of 2 @ 75%

1 set of 1 rep @ 80%

1 set of 1 reps @90%+ (do not find a max)

Bench Press

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