Tuesday, May 5, 2020

CrossFit Albuquerque – Home Workouts

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


2 sets:

3 whirlybirds each direction

6 lateral lunges

3 downward dog/upward dog

3 sets: w\PVC or empty barbell

5 clean deadlifts

5 clean high pulls

5 muscle cleans

5 squat cleans


Metcon (Time)

For time:

50 Squat cleans (db or barbell)

100 DU

50 HSPU (sub strict press or off the box or your couch)

100 DU

50 Squat cleans


Back Squat Workout:

Find a Heavy Single

***NOTE: heavy is anything 90% of 1-RM or higher.***

You may attempt a new record, if you have a spotter.

OTHER: if you would rather perform reps; due to lack of weight available or for other reasons do the following:

*5 sets of 5 reps @ 70-75% of 1-RM*

Back Squat

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