CrossFit Albuquerque – Home Workouts
Warm-up
3 sets:
1 min cardio
:10 butt kicks
:10 high knees
2 whirlybirds each direction
Then:
10 spiderman crawls
10 pigeon
10 lateral lunges
5 downward/upward dogs
10 scap pushups
10 glute bridges
With pvc/broom
2 sets:
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 muscle cleans
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
No equipment Version
5 sets:
3 min AMRAP:
6 russian swings (backpack/water jug)
6 push ups
9 squats
Rest 1 min
*Start from where you leave off in previous cycle.
Weightlifting
Clean and Jerk
2 sets of 3 reps @ 75%
2 sets of 2 reps @ 85%
2 set of 1 reps @ 92.5%
