Wednesday, May 27, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

1 SET:

2 Min Cardio

10 Quad Pulls

10 Chicken Walks

10 Spiderman Lunge with reach

10 Toe Touches

8 Inch Worms

20 Bird Dogs

20 PVC\Broom pass thrus

2 Rounds:

5 DL

5 Power Cleans

5 Strict Press

5 Push Jerk

Metcon

Metcon (Time)

5 Rounds For Time:

200 Meter Run

12 DB Clean and Jerks

*Sub out run for 250 row if needed.

*If you only have one Dumb alternate hands each C&J rep. KB can also be used.

Weightlifting

Strict Press Workout

1 set of 4 reps @ 60%

1 set of 4 reps @ 70%

1 set of 4 reps @80%

1 set of 3 reps @90%

1 set of 3 reps @90+%

Strict Press

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