CrossFit Albuquerque – Home Workouts
Warm-up
3 MIN walk/jog
3 sets:
:20 high knees
:20 butt kicks
10 lateral lunges
10 glute bridges
Then:
10 arm circles forward
10 arm circles backward
10 over under arm swings
10 forward and back arm arm swings
2 Sets:
10 snatch grip deadlifts
10 snatch pulls
10 muscle snatch
Weightlifting
2 hang power snatch + 2 TNG Power Snatch from floor
2 hang power snatch + 2 TNG power snatch from floor (Work up to heavy complex )
Metcon
Metcon (AMRAP – Reps)
4 sets:
3 MIN AMRAP:
400 M Run
Max alt db power snatch (if no equipment max burpees)
Rest 1 MIN Between Rounds
