CrossFit Albuquerque – Home Workouts
Warm-up
1-2 min jog
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
6 right lunges with torso twist
6 left lunges with torso twist
10 lateral hops
10 front to back hops
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
5 downward/upward dog
2 sets
10 top down deadlifts
:15 hs hold
Weightlifting
Deadlift:
1 set of 6 reps @ 80% of 1-RM
2 sets of 5 reps @ 85-90% of 1-RM
Deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
3 sets:
5 min AMRAP:
7 deadlifts
14 push ups
*Rest 90 sec btw sets
RX+ 275/185
RX 225/155
L1 185/135
L2 155/105
