CrossFit Albuquerque – Home Workouts
Warm-up
2 Min Cardio
3X10 reps band walkout
30 bw glute bridges
10 alternating spider man lunges
30 sec pigeon hold stretch each side
60 secs sit in a squat hold
Metcon
Metcon (AMRAP – Rounds and Reps)
“Pump Nasty.”
Part A. 2-Person Team:
AMRAP 30:
50 Strict Pull Ups
50 DB Bench Press @50/35
50 Abmat Sit Ups
50 Cal Row
RX: As written
Scaled L-1: 40 Banded Strict Pull Ups, 35/25
Scaled L-2: 30 Banded Strict Pull Ups, 25/15
Scaled L-3: Happy Movements
Extra Credit
Part B.
8 Sets: on your own
:20 On/ :10 Off:
Farmers Hold, “AHAP.”
