Saturday, August 1, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400 m run

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

10 push ups

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

3 sets:

3 clean deadlifts

3 clean high pulls

3 muscle cleans

5 tuck jumps

Weightlifting

Clean Complex:

1 Power Clean + 2 Squat Cleans

Does NOT have to be TNG

*Find a max weight for this complex*

1 Power Clean + 2 Squat Cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

4 min AMRAP:

8 Strict HSPU/off box/strict press

60 DU/120 single

4 Power Cleans

Rest 1 min btw rounds

*Start where you left off

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