CrossFit Albuquerque – Home Workouts
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*
