CrossFit Albuquerque – Home Workouts
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 lateral hops
10 front to back hops
3 sets:
5 good mornings
10 dead bugs
Strength Work
Accumulate 5 min plank
Accumulate 5 min HS hold
Weightlifting
Deadlift:
1 set of 8 reps @ 65%
1 set of 6 reps @ 70%
3 sets of 5 reps @ 75-80%
Deadlift (5, 5, 5)
Metcon
Metcon (Time)
For Time:
18-15-12-9-6-3
Good mornings
Glute bridges
V-ups
*if equipment:
18-15-12-9-6-3
Deadlifts (DB, KB or Barbell)
KBS/dumbswings/glute bridges
weighted situps
