Wednesday, November 18, 2020

CrossFit Albuquerque – Home Workouts

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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

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