Wednesday, May 20, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

2 min cardio

:15 high knees

:15 butt kicks

20 steps side shuffle in each direction

3 on each leg, 4 position spiderman crawls (elbow to floor, reach to sky, sit back for hamstring, and press forward for hip)

5 down/upward dog

10 side plank twists to each side

10 single leg glute bridges each side

3 sets:

100 M jog

5 Tuck jumps

5 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

21 Min AMRAP:

200 M Run

10 HSPU

20 Thrusters/wallballs/jumping air squats

*Goal is to try and get 7 rounds for this workout. Scale weight to be able to accomplish.

Weightlifting

Bench Press Workout:

1 set of 5 reps @65%

1 set of 4 reps @75%

1 set of 3 reps @90%

Then…

3 sets of 5 reps @ 85%

Bench Press (5, 5, 5)

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