CrossFit Albuquerque – Home Workouts
Warm-up
2 Min Cardio
3 Whirly birds (Each direction)
10 Toe touches
10 Quad Pulls
10 Lateral lunges
10 Pigeon
5 Upward downward dogs
20 Bird dogs
5 Upward downward dogs
20 Dead bugs
Childs pose for 3 breaths
2 Rounds:(w/PVC,barbell, db’s)
5 Strict Press
5 Push Press
5 Push Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap:
15 Single arm press(RIght)
15 Single arm press(Left)
200 Meter Run\250 Row
10 TTB\10 Laying leg raises
Weightlifting
Push Press (2 sec pause in the dip position)
4 sets of 5 reps at 60-70% of 1-RM
*NOTE: if legs are too sore, you may do a strict press, with pause being at the top and bottom of movement*
