Monday, January 17, 2022

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400m run

3×10 band walk outs

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank

Weightlifting

On a 20 Minute Running Clock…

1 set of 5 reps at -10% of 5-RM

Back Squat

Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

3 MIN AMRAP:

10 Front Squats

10 Burpees over the Barbell

2 MIN Rest After Each Rd.

RX+135/95lbs

RX – 115/75lbs

Scaled L1 – 95/65lbs

Scaled L2 – 75/55lb

Scaled L3 – happy weight