Home Workouts – Mon, Nov 14

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400m run

10 air squat

20 alternating lunges

3 x 10 reps band walkouts

Plate hold overhead 1 min

60 sec plank

Weightlifting

Every 2:30 for four sets (10mins total)

10 Back Squat @20X1.

*Note, start with 60% of 1RM. Increase 10#’s each week.

Back Squat

Metcon

Metcon (Time)

For Time:

100,80,60,40,20 reps of DU’s

25,20,15,10,5 reps of Pull Ups

RX+ C2B, DU’s

RX – Pull Ups, DU’s

Scaled L1 – Band Assisted Pull Ups,, SU’s

Scaled L2 – Ring Rows, SU’s

Scaled L3 – happy weights