Tuesday, May 19, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

2 sets

:15 chest stretch

:20 hs hold

5 downward/upward dog

10 scap pushups

3 each leg 4 position spiderman crawl

10 arm circles forward and back

10 over/unders

10 swings up and down

3 sets:

5 pushups

10 no push up burpees

10 hollow body rocks

Metcon

Metcon (Time)

“Melissa‚Äôs Memorial Wod”

5 RFT:

6 Deadlifts

12 strict pull ups

16 burpees

RX – 315/225lbs, strict PU

*Scale weight and movements as needed*

Weightlifting

Deadlift Workout:

1 set of 5 reps @65%

1 set of 4 reps @75%

1 set of 3 reps @90%

Then…

3 sets of 5 reps @ 85%

Deadlift (5, 5, 5)

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