CrossFit Albuquerque – Home Workouts
Warm-up
Warm up:
3 sets:
1 min jog
10 knee to chest pull
10 quad stretch
5 ½ burpees
Then
10 Spider-Man crawl
10 pigeon
10 scap push ups
:10 standing chest stretch per side (or longer)
10 arm circles forward/back
10 arms over unders
10 arms up and down
20 Bird Dogs
Metcon
Metcon (Time)
3 Rounds for time:
15 Pull ups/Ring Rows/DB Rows
300 Meter Run
10 Power Cleans/DB or KB’s if no barbell
Weightlifting
Bench Press 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%
***Try to increase by 5-10lbs from last week.This is the last week of this cycle. Push the numbers!***
