CrossFit Albuquerque – Home Workouts
Warm-up
2 min cardio
1 min plank
20 banded walkouts
Weightlifting
E3MOM for 15 mins: 2Bench Press @20X1
*Note, Use 85% of 3RM from 2/23.
Bench Press
Metcon
Metcon (No Measure)
Strength Accessories:
Option 1: Pump Focus
16 min alt EMOM:
1: 8-10 bicep curls
2: 12 DB skull crushers
3: 15 Low banded row
4: 15 Banded pull apart
Option 2: GYMNASTICS
16 min alt EMOM:
1: 30 sec jumping bar MU
2: 30 sec Bar dips
3: 30 sec banded pull up negatives 31X1
4: REST
RX
Accumulate 10-15 bar muscle ups in as few sets as possible
RX+
Accumulate 20-30 bar muscle ups in as few sets as possible.