CrossFit Albuquerque – Home Workouts
Warm-up
2 sets:
100 m run
20 jumping jacks
20 mountain climbers
10 quad stretches
:30 sit in bottom of squat (stretch ankles and calves as well)
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
5 spiderman crawls with sit back to stretch hamstring
10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)
3 sets:
3 clean deadlift
3 clean high pull
3 muscle clean
Weightlifting
E2MOM for 14 MIN:
3 Clean Pull + 2 Power Clean + 1 Hang Power Clean (knee)
***TNG***
3 Clean Pull + 2 Power Clean + 1 Hang Power Clean
Metcon
Metcon (Time)
For Time:
400 m run
15 Power cleans
30 TTB
15 power cleans
400 m run
RX+ 155/105
RX 135/95
L1 115/75
L2 happy weight
