CrossFit Albuquerque – Home Workouts
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%
