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
5 cherry pickers
:30 squat stretch
10 glute bridges
5 downward/upward dog
10 scap push ups
3 sets
:15 hs hold
5 push ups
15 DU/30 single unders
Metcon
Metcon (No Measure)
15 min EMOM:
Min 1: 50 DU/100 Singles
Min 2: 20 KBS
Min 3: 15 HSPU (scale to strict press or push ups)
Weightlifting
Strict Press
Find a New 1-RM
Please always be safe and **MAKE SURE you have a spotter or someone to watch you; when attempting a max lift.***
NOTE: if unable to lift heavy because of insufficient weight, perform 4 sets of 4 reps at 85% of 1-RM*
