CrossFit Albuquerque – Home Workouts
Warm-up
1 SET:
10 Quad Pulls
10 Chicken Walks
10 Spiderman Lunge with reach
10 Pigeon
20 Butt Kickers
20 High knees
20 Lunges
5 Downward\upward dog (stretch calves in downward portion)
Child pose for 3 Breathes
20 Bird Dogs
20 PVC\Broom pass thrus
:15 Chest stretch (Both sides)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP:
2 Min Cardio/Walk, run, skip, whatever you feel 🙂
15 Laying Leg Raises
10 (Both sides)Side Planks with rotation
10 Each side suitcase KB DL
10 KB Swings
10 Pass Thrus(PVC)
10 Strict Press(PVC/emtpy bar)
Weightlifting
Deadlift Workout:
1 set of 4 at 60%
1 set of 4 at 70%
1 set of 4 at 80%
1 set of 3 at 90%
1 set of 3 at 90+%
