CrossFit Albuquerque – Home Workouts
Warm-up
10 min quality:
1 min cardio
10 mountain climbers
5 perfect push ups
5 ring rows with hold at top
10 total airplanes
Weightlifting
E3MOM for 18 Mins:
Bench Press
Set 1 – 12 reps @ 65%
Set 2 – 8 reps @75%
Set 3 – 6 reps @80%
Set 4 – 3 reps @ 85%
Set 5 – 2 reps @ 85-90% range
Set 6 – MAX REPS @ 55%
Bench Press
Strength Work
Arm Pump Day
20 MIN ALT. EMOM
1: DB or Barbell Curls
12 reps
2: Triceps Single DB Extension (Overhead)
15 reps
3: DB Side Lateral Raises
12 reps
4: DB or Barbell Shrugs
8-12 reps range
