Thursday, April 15, 2021

CrossFit Albuquerque – Home Workouts

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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

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