Thursday, December 23, 2021

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400m run

30 hip bridges

Plate hold overhead 1 min

30 sec side plank/side

5-10 pull ups

10-20 ring rows

Weightlifting

Bench Press

5 sets of 5 reps at 70-75% of 1-RM

*If you want to attempt a new 1-RM, please do!*

Bench Press

Bench Press

Metcon

Metcon (No Measure)

Alternating EMOM for 15 MINS:

1- 40 secs max effort RC

2- 40 secs max effort Row or Bike

3- 40 secs max effort Push ups