CrossFit Albuquerque – Home Workouts
Warm-up
2 MIN Cardio of Your Choice
5 inch worms
10 air squats
20 alternating lunges
3×10 band walk outs
1 MIN plank
Weightlifting
E3MOM for 15 MIN:
1 Power Snatch + 2 Hang Power Snatch + 3 Overhead Squats
1 Power Snatch + 2 Hang Power Snatch + 3 OHS
Metcon
Metcon (AMRAP – Rounds and Reps)
Death by OHS + Burpee
Minute 1 – 1 OHS + 1 Burpee over bar
Minute 2 – 2 OHS + 2 burpees over bar
Minute 3 ….
Minute 4…
Until failure to complete all the reps in the round.
RX – 75/55lb
Scaled L1 – happy weight
Scaled L2 – air squats or PVC OHS, burpee in place
