Tuesday, September 29, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400 m run

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

10 lateral hops

10 front to back hops

3 sets

5 strict press

5 ring rows

Weightlifting

Behind the neck press from the Split Jerk position:

3 sets of 5 reps @ 70-80% of your 1-RM strict press

Behind the Neck Press

Behind the Neck Strict Press

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Sets: 3 min AMRAP:

15 Wallballs

10 Pullups/bent over rows

*Rest 1 min btw sets, start where you left off

If you do not have a wall ball sub jump squats

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