CrossFit Albuquerque – Home Workouts
Warm-up
3 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:
5 strict pull-ups/10 bent over row
5 broad jumps
:15 hs hold
Metcon
Metcon (Time)
3 RFT:
75 DU/150 single unders/200 m run/250 m row/15/12 cal bike
10 devils press (even if you have one DB, just alternate sides for 20 total)
10 OHS (if you only have one DB or kb, do 5 each side; barbell or PVC are great as well)
Weightlifting
Snatch (Power or Full)
2 sets of 3 reps @ 75%
2 sets of 2 reps @ 85%
2 set of 1 reps @ 92.5%
ALTERNATIVE STRENGTH:
Overhead Squat
3 sets of 10 reps @65%
5 sets of 1 @ 70%
2 sets of 2 @ 75%
1 set of 1 rep @ 80%
1 set of 1 reps @ 85-90%
