CrossFit Albuquerque – Home Workouts
Warm-up
1 SET:
2 Min Cardio
10 Quad Pulls
10 Chicken Walks
10 Spiderman Lunge with reach
10 Pigeon
8 Inch Worms
20 Bird Dogs
20 PVC\Broom pass thrus
2 Sets: With PVC\Empty bar
5 Clean DL
5 Clean pulls
5 Clean High pulls
5 Muscle Cleans
5 Strict Press
5 Push Press
5 Jerks of choice
Metcon
Metcon (Time)
For Time:
30 Clean and jerk
30 Burpees
30 Clean and Jerk
30 Burpees
*For today’s metcon, the clean & jerk can all be done with barbell or DB\KB. If using DB\KB split the reps to 15 per side.
Cleans can be full squat or power depending on how you feel.
Weightlifting
Push Press or Strict Press:
1 sets of 9 reps @ 70%
3 sets of 7 reps @ 75%
1 sets of 5 reps @ 80%
3 sets of 3 reps @ 85%
