CrossFit Albuquerque – Home Workouts
Warm-up
1 SET:
2 Min Cardio
10 Quad Pulls
10 Chicken Walks
10 Spiderman Lunge with reach
10 Pigeon
8 Inch Worms
20 Bird Dogs
20 PVC\Broom pass thrus
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
2 Min cardio
20 Band walk outs-10 each side
15 Air squats
15 Push ups
20 Russian twists
25Ft Bear Crawl
Weightlifting
Silent Deadlifts
4 sets of 5 reps at 60-70% of 1-RM
(Lift barbell quiet as possible leaving the floor. When the weight touches the ground, it should be almost unheard.)
