Tuesday, May 12, 2020

CrossFit Albuquerque – Home Workouts

View Public Whiteboard

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*

Push Press (5, 5, 5, 5)

Leave a Reply