Monday, April 20, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

3 sets:

1 min cardio

20 mountain climbers

6 spider man crawls

6 pigeon

:15 bottom of squat hold

Then

Chest stretch :15 sec per side

5 downward/upward dogs

Childs pose to the left and right

Then

3 sets:

8 glute bridges

4 push ups

8 air squats

Metcon

Metcon (AMRAP – Rounds and Reps)

2 sets:

10 min AMRAP:

10 right arm DB snatch

10 Air squats

10 left arm DB snatch

10 Push ups

Rest: 2 min btw sets. Start where you left off

*Suggested RX weights if available: 50/35lb DB*

**Can be done with kb or barbell**

Weightlifting

3 Power Snatches + 2 Hang Squat Snatches + 1 Full Snatch

*find a max for the day*

3 Power Snatches+ 2 Hang Squat Snatches + 1 Full Snatch

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