CrossFit Albuquerque – Home Workouts
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’s 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%
