CrossFit Albuquerque – Home Workouts
Warm-up
400 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 push ups
3 sets:
3 clean deadlifts
3 clean high pulls
3 muscle cleans
3 sets:
3 strict press
3 push press
3 push jerks
Metcon
Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP:
5 Pullups/10 bent over rows
10 DB Clean and jerks (5 each side)
200 M Run
Weightlifting
Deadlift
Find a New 1-RM
Please always be safe and **MAKE SURE you have a spotter or someone to watch you; when attempting a max lift.***
NOTE: if unable to lift heavy because of insufficient weight, perform 4 sets of 4 reps at 85% of 1-RM*
