CrossFit Albuquerque – Home Workouts
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
