CrossFit Albuquerque – Home Workouts
Warm-up
2 min cardio of choice
30 banded good mornings
30 banded overhead presses
20 air squats
20 alternating lunges
60 sec plank
Weightlifting
E3MOM for 15 MINS:
Bench Press:
4 reps (building each set)
*slow eccentric 5 seconds to the chest. NO Pause on chest.*
Goal is to build to a heavy 4RM for the day*
Aim for 85% of
Bench Press
Metcon
Metcon (No Measure)
Alternating Every 90 secs for 18 MIN:
1. 6 HSPU Negatives 5 secs slow on descent
RX+ – deficit RX- at even
Scaled L1 – to ab mats
Scaled L2 – push up negatives
2. 10 Reverse DB Flys (5 secs down)
3. 6 DB rows/side with 5 secs down each rep
