CrossFit Albuquerque – Home Workouts
Warm-up
200-400m run
3×10 band walk outs
5 inch worms
20 everest climbers
10 alternating pigeon
60 sec plank
Weightlifting
Deadlift
1 set of 8 reps at 65% of 1-RM
1 set of 6 reps @ 70% of 1-RM
3 sets of 5 reps @ 78-80% of 1-RM
Deadlift
Metcon
Metcon (Time)
For Time:
50 Cal Row, bike, or ski
40 box jump overs 24/20″
20 Deadlifts
RX+ assault bike, 315/225lbs
RX – Rower, 225/155lbs
Scaled L1 – 185/115lbs
Scaled L2 – 135/95lbs
Scaled L3 – happy weight