CrossFit Albuquerque – Home Workouts
Warm-up
2 Minute Cardio
+
2 Sets:
15x Band Pull Aparts
30’ Banded Side Step R/L
15x Banded Glute Bridge
Weightlifting
E3MOM for 12 MIN:
Deadlift 8 Reps @ 30X1 tempo
Deadlift
Metcon
Metcon (No Measure)
EMOM for 16min:
Minute 1: 1-2 Rope Climbs
Minute 2: 6-8 SHSPU’s
Minute 3: 10-12 T2B
Minute 4: :45 DU’s
RX – as written
Scaling Options
HSPU: modify with kipping hspu, DB seated press, or wall walks
TTB: modify with hanging leg raises, GHD, or lying leg raises
Rope Climbs: modify with seated to standing climbs or ring rows
DU: modify with max reps high slow singles, or 45 secs steady state cardio machine
