CrossFit Albuquerque – Home Workouts
Warm-up
400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
2 sets:
3 strict press
3 push press
3 push jerks
3 split jerks
2 sets:
3 clean deadlift
3 clean pulls
3 muscle cleans
Weightlifting
Power Clean + Power Jerk + Split Jerk:
*Find a heavy for the day*
Power Clean + Power Jerk + Split Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
400 m run
20 bar facing burpees
10 power clean and jerk
RX+ 155/105
RX 135/95
L1 115/75
L2 happy weight
