CrossFit Albuquerque – Home Workouts

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Warm-up

2 MIN CARDIO

3×10 band walkouts

2 Rounds:

5 pull ups or ring rows

10 push ups

15 air squats

Weightlifting

E4MOM for 16mins:

8 Sumo or Conventional Deadlifts @31X1 Increase 5-10lbs from last week.

Sumo Deadlift

Deadlift

Metcon (AMRAP – Rounds and Reps)

7 MIM AMRAP:

1-2-3-4…

Wall Walks

3-6-9-12….

Toes to Bar

RX-as written

Scaling-Happy movements

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up 2 MIN CARDIO 3x10 band walkouts 2 Rounds: 5 pull ups or ring rows 10 push ups 15 air squatsWeightliftingE4MOM for 16mins: 8 Sumo or Conventional Deadlifts @31X1 Increase 5-10lbs from last week.Sumo DeadliftDeadliftMetcon (AMRAP - Rounds and Reps)7 MIM AMRAP: 1-2-3-4… Wall Walks 3-6-9-12…. Toes to Bar RX-as written Scaling-Happy movements…

CrossFit Albuquerque - CrossFitWarm-up 2 MIN CARDIO 3x10 band walkouts 2 Rounds: 5 pull ups or ring rows 10 push ups 15 air squatsWeightliftingE4MOM for 16mins: 8 Sumo or Conventional Deadlifts @31X1 Increase 5-10lbs from last week.Sumo DeadliftDeadliftMetcon (AMRAP - Rounds and Reps)7 MIM AMRAP: 1-2-3-4… Wall Walks 3-6-9-12…. Toes to Bar RX-as written Scaling-Happy movements…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up 2 MIN CARDIO 3x10 band walkouts 2 Rounds: 5 pull ups or ring rows 10 push ups 15 air squatsWeightlifting E2MOM for 10 mins: 1 Snatch Pull + 1 Snatch + 1 OHS. Building to a moderate load for the day. Note, moderate is about 75-80% of 1RM.1 Snatch Pull + 1 Snatch…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up 2 MIN CARDIO 3x10 band walkouts 2 Rounds: 5 pull ups or ring rows 10 push ups 15 air squatsWeightlifting E2MOM for 10 mins: 1 Snatch Pull + 1 Snatch + 1 OHS. Building to a moderate load for the day. Note, moderate is about 75-80% of 1RM.1 Snatch Pull + 1 Snatch…

CrossFit Albuquerque - CrossFitWarm-up 2 MIN CARDIO 3x10 band walkouts 2 Rounds: 5 pull ups or ring rows 10 push ups 15 air squatsWeightlifting E2MOM for 10 mins: 1 Snatch Pull + 1 Snatch + 1 OHS. Building to a moderate load for the day. Note, moderate is about 75-80% of 1RM.1 Snatch Pull + 1 Snatch + 1 OHSMetcon…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up 2 MIN CARDIO 3x10 band walkouts 2 Rounds: 5 pull ups or ring rows 10 push ups 15 air squatsWeightliftingE4MOM for 16mins: 8 Back Squat @31X1 Increase 5-10lbs from last week.Back SquatMetcon (AMRAP - Reps)5 Sets: 2 Min AMRAP: 8 Devils Press in the remaining time…. MAX Pull ups *2 Mins rest RX+…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up 2 MIN CARDIO 3x10 band walkouts 2 Rounds: 5 pull ups or ring rows 10 push ups 15 air squatsWeightliftingE4MOM for 16mins: 8 Back Squat @31X1 Increase 5-10lbs from last week.Back SquatMetcon (AMRAP - Reps)5 Sets: 2 Min AMRAP: 8 Devils Press in the remaining time…. MAX Pull ups *2 Mins rest RX+…

CrossFit Albuquerque - CrossFitWarm-up 2 MIN CARDIO 3x10 band walkouts 2 Rounds: 5 pull ups or ring rows 10 push ups 15 air squatsWeightliftingE4MOM for 16mins: 8 Back Squat @31X1 Increase 5-10lbs from last week.Back SquatMetcon (AMRAP - Reps)5 Sets: 2 Min AMRAP: 8 Devils Press in the remaining time…. MAX Pull ups *2 Mins rest RX+ 10 Devils Press…

CrossFit Albuquerque - CrossFitWarm-up 2 MIN CARDIO 3x10 band walkouts 2 Rounds: 5 pull ups or ring rows 10 push ups 15 air squatsWeightliftingE4MOM for 16mins: 8 Back Squat @31X1 Increase 5-10lbs from last week.Back SquatMetcon (AMRAP - Reps)5 Sets: 2 Min AMRAP: 8 Devils Press in the remaining time…. MAX Pull ups *2 Mins rest RX+ 10 Devils Press…