Home Workouts – Thu, Oct 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

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

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