Wednesday, April 29, 2020

CrossFit Albuquerque – Home Workouts

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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!***

Bench Press

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