Wednesday, April 22, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

1 MIN Cardio

:15 High knees

:15 Butt kicks

20 steps side shuffle in each direction

Then

4 Position spiderman crawls-3 on each leg,(elbow to floor, reach to sky, sit back for hamstring, and press forward for hip)

5 Down/upward dog

10 Side plank twists to each side

10 Single leg glute bridges each side

3 sets:

100 M Run

5 Tuck jumps

5 Burpees

Metcon

Metcon (Time)

4 RFT:

800 M Run (3-3:30 cardio)

10 Single arm devils press, (10 burpees if no equipment)

20 DB step ups

*Rest 2 min btw sets

Weightlifting

Back Squat:

1 sets of 9 reps @ 70%

3 sets of 7 reps @ 75%

1 sets of 5 reps @ 80%

3 sets of 3 reps @ 85%

***Try to increase by 5-10lbs from last week. We will be increasing one more week. So be conservative.***

Back Squat

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