CrossFit Albuquerque – Home Workouts
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+%
