CrossFit Albuquerque – Home Workouts
Warm-up
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
Weightlifting
E2Mx5 Sets:
1 Power Clean + 1 Hang Full Clean + 1 Jerk of Choice @ 65% of 1-RM
* if you prefer to power both reps, feel free :)*
1 Power Clean + 1 Hang Clean
Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP:
15/12 machine cals
50’ Overhead DB Carry
15/12 machine cals
100’ Farmers Carry
15/12 machine cals
150’ Body Wt. Walking Lunges
15/12 machine cals
* Pace of workout should be steady state. Intention is to promote blood flow and recovery. Use the talk test, as a way of determining correct
AKA – you should be able to carry on a conversation during this workout. *
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