Monday, May 2, 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

Back Squat or Front Squat

2 sets of 3 reps at 82.5-85% of 1-RM

2 set of 2 reps @ 88-92% of 1-RM

(no failed reps)

Back Squat

Front Squat

Metcon

Metcon (Time)

3 RFT:

20/16 calorie row/bike/ski

15 DB Thrusters

2 Minutes Rest after each round

RX+ 70/50lbs

RX – 50/35lbs

Scaled L1 – 35/20lbs

Scaled L2 – 20/10lbs

Scaled L3 – happy weight

NOTE: time includes rest