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
10 deadbugs
Weightlifting
Find a 1-RM Deadlift
Deadlift
Metcon
Metcon (No Measure)
16 min EMOM:
Min 1: 15-20 KBS (russian or american depending on how you feel today)
Min 2: :45 row-pick your pace of the day
Min 3: 12-15 TTB
Min 4: :45 row-trying to match meters from min 2
RX+ 70/53
RX 53/35
L1 35/26
L2 happy weight
