Wednesday, April 15, 2020

CrossFit Albuquerque – Home Workouts

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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%

Back Squat

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