Friday, April 17, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

3 sets:

1 min jog

10 knee to chest pull

10 quad stretch

5 ½ burpees

Then

10 Spider-Man crawl

10 pigeon

10 scap push ups

:10 standing chest stretch per side (or longer)

10 arm circles forward/back

10 arms over unders

10 arms up and down

Metcon

Metcon (Time)

For Time:

21-15-9

OHS

Pull ups

CALS on row\bike-or run (200-150-100 Meters)

*If OHS isn’t happening for whatever reason, Front Squat

No Equipement:

21-15-9

OHS-With PVC, Broom stick

Rows with DB\KB

CALS on bike, row, or run (200-150-100 Meters)

Weightlifting

Snatch Complex

E3MOM for 18 MIN:

1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch

*Build to a max complex for the day*

***or if unable to go to failure, perform a full complex Every 3 MIN**

1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch

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