CrossFit Albuquerque – Home Workouts
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 deadbugs
10 single leg glute raises
10 table top opposite hand and foot reach
10 lateral hops
10 front to back hops
3 sets:
5 air squats
5 v-ups
Weightlifting
Snatch Balance + OHS *Build to a heavy for the day*
Then…1 set at 90% of the day
1 Snatch Balance + 1 OHS
Metcon
Metcon (Time)
10 RFT:
4 squat snatch
8 burpee over bar
*Aim to get 90 secs per round
RX 135/95, 24/20
L1 115/75, 20/18
L2 happy weight
