CrossFit Albuquerque – Home Workouts
Warm-up
200-400m run
3×10 band walkouts
2-3 Rounds of Cindy:
5 pull ups
10 push ups
15 air squats
Weightlifting
10min EMOM:
1 Power Clean+1 Jerk @75% of 2RM
*optional, perform as squat clean*
E2MOM for 10mins:
1 Front Squat @80% of 2RM
1 Power Clean + 1 Jerk
Front Squat
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
2,4,6,8,10,12 etc.
DB Hang Clean and Jerk
Toes to Bar
Burpee Over the DB
RX – 50/35 lbs
Scaled L1 – 35/20 lbs, hanging leg raises
Scaled L2 – 20/10 lbs., lying leg raises or ab mat sit ups
Scaled L3 – happy weights and movements
