CrossFit Albuquerque – Home Workouts
Warm-up
Warm Up:
10 Quad Pulls
10 Chicken Walks
10 Spiderman Lunge with reach
10 Pigeon
8 Inch Worms
20 Bird Dogs
20 PVC\Broom pass thrus
5 Upward\Downward dogs
Metcon
Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP:
2 Min Cardio of choice
20 Banded walkouts\20 each direction
-if you dont have a band hip bridges will work
20 Alt Lunge
20 Shoulder taps in plank position
10 Strict Press w\ PVC, empty barbell or whatever you have
10 Push push w\PVC, empty barbell or whatever you have
30 Second Hallow body hold
30 Second Superman hold
Weightlifting
Back Squat Workout
1 sets of 9 reps @ 70%
3 sets of 7 reps @ 75%
1 sets of 5 reps @ 80%
3 sets of 3 reps @ 85%
