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
Bench Press: E3MOM for 15mins: 4 reps @20X1+ 1 rep @32X1. Increase 5#’s from last week.
Note, this is 2-seconds down, no pause at the bottom, accelerate up, one breath at the top for the first four reps. On rep five the tempo is three seconds down, two second pause in the bottom, and accelerate up.
Bench Press
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
4 Wall Walks
16 Sit Ups
54 DU’s
RX+ 6 Wall Walks, GHD Sit Ups, DU’s
RX – 4 Wall Walks, Sit Ups, DU’s
Scaled L1 – 2 Wall Walks, SIt Ups, SU’s
Scaled L2 – 1 Wall Walk, Sit Ups, SU’s
Scaled L3 – happy weights and movements