CrossFit Albuquerque – Home Workouts
Warm-up
200 m run
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
10 half burpees
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
Strength Work
No Equipment:
4×10 per side airplanes
4×10 hollow body rock to super man
Weightlifting
Equipment Version
Bench Press:
1 set of 8 reps @ 65%
1 set of 6 reps @ 70%
3 sets of 5 reps @ 75-80%
Bench Press (5, 5, 5)
Metcon
Metcon (Time)
3 sets for time:
50 mountain climbers
50 lateral hops
25 pushups
50 lateral hops
50 mountain climbers
*rest 1 min btw sets
*if equipment
3 sets for time:
50 mountain climbers
50 DU/100 SU
25 pushups
50 DU/100 SU
50 mountain climbers
*rest 1 min btw sets
