CrossFit Albuquerque – Home Workouts
Warm-up
2 Min Cardio
3X10 reps band walkout
30 bw glute bridges
10 alternating spider man lunges
30 sec pigeon hold stretch each side
60 secs sit in a squat hold
Weightlifting
E2MOM for 12mins:
3 Sumo DeadLift @85% of 5RM Sumo Deadlift
Sumo Deadlift
Metcon
Metcon (Time)
5 RFT:
20/15 Cal Bike
10 Strict HSPU
RX+ deficit 2″
RX – as written
Scaled L1 – 10 strict with ab mat
Scaled L2 – 10 pike push ups
Scaled L3 – 10 standard push up or seated DB Press
