CrossFit Albuquerque – Home Workouts
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.***
