CrossFit Albuquerque – Home Workouts
Warm-up
200 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 half burpees
3 sets:
3 clean deadlifts
3 clean high pulls
3 muscle cleans
3 sets:
3 strict press
3 push press
3 push jerks
Metcon
Metcon (No Measure)
10 min EMOM
150 m run/:40 sec of cardio
Rest 1 min
10 min EMOM
6 clean and jerks(6 each side if only one db or kb)
*no equipment
5 sit ups+20 mountain climbers
Rest 1 min
10 min EMOM
10 over object burpees
Weightlifting
Find a 2-RM Bear Complex, for the day
Power Clean, Front Squat, Push Press, Back Squat, Behind the neck Push Press.
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
