Tuesday, November 17, 2020

CrossFit Albuquerque – Home Workouts

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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

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