CrossFit Albuquerque – Home Workouts
Warm-up
2 Min cardio of choice
3 sets of 10 reps band walk outs
10 air squats
10 alternating spiderman lunges
10 alternating pigeon stretch
10 inch worms
1 min plank
Weightlifting
EMOM for 12 MIN:
Back Squat to a box
2 reps @ 70% of 1-RM
31X1 TEMPO
*should be below parallel*
Back Squat
Metcon
Metcon (Time)
4 RFT:
100m run
20 KB Snatches (alternating)
20 Goblet Squats
RX – 53/44lbs
Scaled L1 – 44/35lbs
Scaled L2 – 35/26lbs
Scaled L3 – DB Snatch or happy weight
