Wednesday, July 1, 2020

CrossFit Albuquerque – Home Workouts

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2 sets:

100 m run

20 jumping jacks

20 mountain climbers

10 quad stretches

:30 sit in bottom of squat (stretch ankles and calves as well)

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

5 spiderman crawls with sit back to stretch hamstring

10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)


Metcon (Time)

4 RFT:

400 m run

100 m farmer carry single arm any object (backpack, grocery bag)

20 HSPU/scale to strict press or off chair

*Rest 1 min btw sets



2 sets of 5 reps@ 70%

2 sets of 3 reps@ 80%

1 set of 1 rep@ 90%

*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*


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