CrossFit Albuquerque – Home Workouts
Warm-up
Run 400m
10 Alt. Side Lunges
10 Alt. Regular lunges
10 air squats
5 tuck jumps
10 alt. Spiderman lunges
10 alt. Pigeon stretch
30 secs side plank/side
Weightlifting
On a 20 MIN running clock:
*Find a squat clean and jerk*
Then…
Find a max squat clean
Squat Clean and Jerk
Clean
Metcon
Metcon (Time)
5 RFT:
5 squat clean
10 HSPU
RX+225/155, strict
RX 185/135, def 4-2″ kipping
L1 155/105, 1-2 ab mats
L2 happy weight, 20 push ups
