Monday – March 21, 2022

CrossFit Albuquerque – Home Workouts

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Warm-up

2 min cardio

10 arm circles forward and back

20 everest climbers

10 alt pigeon stretch

10 alt scorpion stretch

10 lateral lunges

30 hip bridges

20 dead bugs

Weightlifting

Back Squat

E3MOM for 15 mins:

1 rep at 85-90% of 1-RM.

*WE are NOT maxing out*

Back Squat

Metcon

3 RFT:

20 CAL Row, BIKE or SKI

20 Box jumps

20 Pull ups

Goal time 12-16 MINS.

**18 MIN CAP**

RX+ – 24/20″, ctb

RX – 24/20″, pull up

Scaled L1 – 24/20, ring row

Scaled L2 – 20/12, ring row

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