CrossFit Albuquerque – Home Workouts
Warm-up
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
Metcon (AMRAP – Rounds)
For Time:
80 air squats
40 HSPU/strict press/push ups
80 air squats
40 HSPU
80 air squats
18 min Cap
*if you feel really good go for 100 air squats per round
Weightlifting
Back Squat:
1 set of 8 reps @ 65% of 1-RM
1 set of 6 reps @ 70% of 1-RM
3 sets of 5 reps @ 75% of 1RM
*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*
