CrossFit Albuquerque – Home Workouts
Warm-up
200-400m run
3×10 band walk outs
5 inch worms
20 everest climbers
10 alternating pigeon
60 sec plank
Weightlifting
E2MOM for 10 mins:
5 Sumo Deadlifts @60-65%
*Focus is speed on concentric phase*
Sumo Deadlift
Metcon
Metcon (AMRAP – Reps)
4 Sets:
AMRAP 3min:
500/450-meter Row
Max Reps SHSPU’s
Rest 1:00 between each set
*Score Reps of SHSPU
RX – as written
Scaled L1 – strict with ab mats
Scaled L2 – strict db press or pike push ups
Scaled L3 – happy movements
