CrossFit Albuquerque – Home Workouts
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
E3MOM for 15 mins:
2 reps at 80-85% of 1-RM.
Bench Press
Gymnastics
Gymnastics Skill Work Day:
20 Minute Running Clock…
Accumulate volume on any 1 of the following challenging gymnastics skills.
Muscle Up
RX+ – 20-30
RX- 10-20
Scaled – 10-20 modified rep movements; like banded or jumping MU or ring MU transition skill work.
HSPU
RX+ strict or kipping at deficit 20-30 reps
RX – strict or kipping at even – 20-30 reps
Modified – work on progression with coach
Rope Climbs:
RX+ – legless – 10-15
RX – standard – 10-20
Scaled L1 – standard 5-10
Scaled L2 – modified from seated on floor or practicing learning how to use the feet
***Would like to see people attempt a first time achievement in a movement today!***
