CrossFit Albuquerque – Home Workouts
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%
