Monday, September 5, 2022

CrossFit Albuquerque – Home Workouts

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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.”

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