CrossFit Albuquerque – Home Workouts
Warm-up
2 MIN cardio of choice
3 x 10 reps Band Walkouts
30 sec side plank/side
60 sec regular plank
5 inch worms
10 push ups
Weightlifting
Bench Press:
E3MOM for 15 MINS:
8 reps (building each set)
*slow eccentric 5 seconds to the chest. NO Pause on chest.*
Goal is to build to a heavy 8RM for the day*
Aim for 75% of max as final weight.
Bench Press
Metcon
Metcon (Time)
3 Sets for time:
30 Pull-ups
40 Push ups
*Rest 2 min btw sets
RX+ weighted vest
RX as written
L1 banded pull ups, scaled push ups
L2 20 pull-ups, 30 push-ups scale as needed
