Thursday, May 21, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

3 min cardio (jog/jumping jacks/jump rope/row/bike/trampoline jump)

Then

2 sets:

3 whirlybirds each direction

6 lateral lunges

3 downward dog/upward dog

3 sets:

5 clean deadlifts

5 clean high pulls

5 muscle cleans

5 squat cleans

Metcon

Metcon (Time)

For time:

30 Hang squat cleans barbell or DB

30 Burpees

30 Pullups/bent rows

30 Burpees

30 Hang squat cleans

Weightlifting

Back Squat Workout:

1 set of 5 reps @65%

1 set of 4 reps @75%

1 set of 3 reps @90%

Then…

3 sets of 5 reps @ 85%

Back Squat (5, 5, 5)

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