CrossFit Albuquerque – Home Workouts
Warm-up
200-400m run
20 banded good mornings
3×10 reps band walk outs
2 rounds:
5 pull ups
10 Push Ups
15 Air Squats
Weightlifting
Deadlift
2 set of 5 reps at 68-70% of 1-RM
2 set of 3 reps @ 78-80% of 1-RM
1 sets of 1 reps @ 88-90% of 1-RM
Deadlift
Metcon
Metcon (Time)
For Time:
30-20-10
Assault Bike or Row
DB Snatch
RX+ – 70/50lbs
RX – 50/35lbs
Scaled L1 – 35/20lbs
Scaled L2 – 20/10lbs