Home Workouts – Wed, Nov 2

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

On a 20 min running clock…

Find a heavy single in the Deadlift

*If doing Lager lift off, work up to your competition opener.*

Should be around 90% of Max.

*Do not attempt a NEW PR*

Deadlift

Metcon

Metcon (Time)

For Time:

21,15,9 reps of:

Row Cals

Strict HSPU’s

RX+- SHSPU’s to the floor

RX -SHSPU’s to 1-2 abmat

Scaled L1 – Pike Pushups

Scaled L2 – Happy Movements