CrossFit Albuquerque – Home Workouts
Warm-up
400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
3 sets:
3 Clean deadlifts
3 clean high pulls
3 muscle cleans
3 sets:
3 strict press
3 push press
3 push jerks
3 split jerks
Weightlifting
E2MOM for 14 MIN:
2 Power Cleans + 1 Jerk
*building to a challenging weight*
2 Power Clean + 1 Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
19 Power Clean and Jerk
19 TTB
20 Row Cals
RX+ 135/95
RX 115/75
L1 95/65
L2 75/55
