CrossFit Albuquerque – Home Workouts
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
