Wednesday, May 13, 2020

CrossFit Albuquerque – Home Workouts

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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.)

Deadlift (5, 5, 5, 5)

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