CrossFit Albuquerque – Home Workouts
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**
