CrossFit Albuquerque – Home Workouts
Warm-up
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
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Pull Ups
TTB
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)
Weightlifting
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)
