Thursday, January 13, 2022

CrossFit Albuquerque – Home Workouts

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200-400m run

5 inch worms in place

20 hip bridges

10 bird dogs

10 arm circles forward

10 arm circles backward

10 over unders

10 arm swings up and down

10 push ups


On a 20 Minute Running Clock…

Find 10-RM Bench Press

NOTE: try to increase from last week 3-5lbs!


1 set of 10 reps at -5% of 10-RM of day


1 set of 10 reps at -10% of 10-RM

*if unable to hit all 10 reps with the – %, that is ok. This allows room for improvement.*

Bench Press


Metcon (No Measure)

E4MOM for 16 MINS:

400m run, 500m row, or 1200m bike

In remaining time of round: perform max effort Rope Climbs, MU, or modification

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