Wednesday, September 16, 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 top down deadlifts

5 ring rows

Weightlifting

Deficit Deadlifts from 2-4″

1 set of 6 reps @ 70-75% of 1-RM

2 sets of 5 reps @ 75-80% of 1-RM

Deficit Deadlift

Deficit from 2-4”

Metcon

Metcon (AMRAP – Rounds and Reps)

3 sets: 3 min AMRAPs

10 Deadlifts

10 CTB/ 20 bent rows

*Rest 1 min btw sets

*Start from the top after rest

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