CrossFit Albuquerque – Home Workouts
Warm-up
2 min Cardio of Choice
30 banded good mornings
20 banded push ups
20 air squats
20 alternating lunges
60 sec plank
Weightlifting
E3MOM for 15 MINS:
Bench Press: 6 reps (building each set)
*slow eccentric 5 seconds to the chest. NO Pause on chest.*
Goal is to build to a heavy 6RM for the day*
Aim for 80% of max as final weight.
Bench Press
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
20 alt DB seated strict press
20 weighted sit ups
200 m run
RX+ 50/35lbs
RX – 35/20lbs
Scaled – happy weight
