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
On a 20 MIN Running Clock…Deadlift:
Build to a 4-RM – Heavy for the Day
*slow eccentric 5 seconds to the floor.
Aim for 85-90% of max as final weight. Straps are allowed.
Deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
30 DU
3 MU
*Rest 3 min
Part 2:
Whatever your score for the amrap, redo but for time. *Example: score of amrap is 2+31. Part 2 is 2+31 for time
RX+ ring mu
RX mix bar and ring
L1 mix du and single unders, 12 ring dips
L2 60 single unders, 12 scaled dips
