Saturday, October 10, 2020

CrossFit Albuquerque – Home Workouts

View Public Whiteboard

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

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

3 front squats

Weightlifting

Power Clean:

Perform 1-2 reps building in weight 10-20% higher than metcon weight for the day.

Power Clean

Metcon

Metcon (Time)

30 RFT:

5 Wall Balls

3 HSPU

1 Power Clean

*30 min cap

*Jump squats if no wall ball

*DB Press for HSPU Modifcation

Leave a Reply