Home Workouts – Thu, Apr 6

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400m run

3×10 band walkouts

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank

Weightlifting

E3MOM for 12mins:

8Bench Press

Add 5-10 lbs from 3/30.

Bench Press

Metcon (No Measure)

16 MIN Alternating EMOM OPTION 1:

“Pump Focus”

Minute 1: :30 Strict Pull Ups

Minute 2: :30 DB Bench Press

Minute 3: :30 Alternating Lunges

Minute 4: :30 Alternating V-Ups

16 MIN Alternating EMOM OPTION 2:

“Gymnastics,

HSPU Focus”

Scaled

:30 HS Hold – *kick up or wall walk into hold*

:30 negatives to head, then kick back up. *31X1 tempo*- *No press*

:30 elbow stand hold

:30 wall kipping attempts

RX

:30 handstand hold

:30 negatives with kip back up to to HS *31×1 tempo*

:30 elbow stand hold

:30 kipping max effort

RX+

:30 FREE Standing HS Hold

:30 deficit negatives with kip back up to to HS *31×1 tempo*

:30 elbow stand hold

:30 strict HSPU at even

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