CrossFit Albuquerque – Home Workouts

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Warm-up

2 MIN CARDIO

3×10 band walkouts

10 bird dogs

1 min plank

Weightlifting

E2MOM for 10mins:

1 Power Clean + 1 Push Jerk + 1 Full Clean + 1 Split Jerk @ 70% of clean and Jerk

1 Power Clean + 1 Push Jerk + 1 Full Clean + 1 Split Jerk

Metcon (Time)

5 Rounds for Time:

6 Shoulder to Overhead

2 Rope Climbs

RX + 185/125lbs

RX – 135/95lbs

Scaled L1 – 115/75lbs, 1 Rope Climb

Scaled L2 – 95/65lbs, 2 Seated Rope Climbs to Standing

Scaled L3 – Coach Directed

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