CrossFit Albuquerque – Home Workouts
Warm-up
400m run or 2 MIN Cardio
20 air squats
3 X 10 Band Walk outs
20 Mountain Climbers
20 Alternating Pigeons
5 inch worms
Weightlifting
E3MOM for 15 MINS:
Set 1 – 10 squat cleans @ 60%
Set 2 – 8 squat cleans @ 65%
Set 3 – 6 squat cleans @ 75%
Set 4 – 4 squat cleans @ 80%
Set 5 – 2 squat cleans @ 85-90%+ – AHAP
Squat Clean
Metcon
Metcon (Time)
For Time:
18 db thrusters
200 m run
15 db thrusters
200 m run
12 db thrusters
200 m run
9 db thrusters
200 m run
6 db thrusters
200 m run
3 db thrusters
Rx+ 70/50
RX 50/35
L1 40/25
L2 30/15
Double db
