CrossFit Albuquerque – Home Workouts
Warm-up
200 m run
:15 butt kicks
:15 high knees
10 High kicks
10 chicken walk
5 tuck jumps
10 clamshells
10 glute bridges
Prior to HSPU:
:15 wall chest stretch
:10 bar hang
10 scap push ups
5 temp pushups
:15 HS hold
3 neg HSPU
Metcon
Metcon (No Measure)
Base Conditioning:
E3MOM for 15 MINS:
Running/Rowing/Biking Repeats:
MAX distance in 90 secs, rest 90 secs
Metcon (Time)
4 RFT:
20 db step overs
20 db alt hang clean and jerk
20 box jumps
20 HSPU
RX+ 50/35, strict hspu, 30/24
RX 50/35, pick style of HSPU, 24/20
L1 40/25, HSPU with 1-2 mats, mix of bj and step ups
L2 happy weight, pike or off box HSPU, step ups
*40 push ups per round if doing regular push ups
*25 min time cap*
