Friday, September 9, 2022

CrossFit Albuquerque – Home Workouts

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Warm-up

2 Minute Cardio

3X10 reps band walkout

30 bw glute bridges

10 alternating spider man lunges

30 sec pigeon hold stretch each side

60 secs sit in a squat hold

Weightlifting

E2MOM for 10min:

1 Clean+ 2 Front Squat + 1 Split Jerk @85% of max for this complex

1 Clean + 2 Front Squat + 1 Jerk

Metcon

Metcon (Time)

For Time:

30,20,10 reps of:

Alt. DB Hang C&J

*Run 400-meters after each set

RX+- 70/50

RX – 50/35lbs

Scaled L1 – 35/20lbs

Scaled L2 – 20/10lbs

Scaled L3 – happy weights

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