CrossFit Albuquerque – Home Workouts
Warm-up
2 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: w\PVC or empty barbell
5 clean deadlifts
5 clean high pulls
5 muscle cleans
5 squat cleans
Metcon
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
Weightlifting
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*
