Saturday, March 6, 2021

CrossFit Albuquerque – Home Workouts

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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*

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