CrossFit Albuquerque – Home Workouts
Warm-up
400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
5 downward/upward dog
10 scap push ups
3 sets
10 step back lunges
:15 hs hold
5 push ups
5 tuck jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
8 MIN AMRAP:
10 HSPU (needs to be done in two sets, if you cannot, scale movement to off a chair/box or strict press or pushups)
20 Box jumps/20 step ups
30 Lunges
Weightlifting
Push press
4 sets of 5 at 65-75%
