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
10 lateral lunges
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 jumping air squats
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
20 alt DB snatch or 20 barbell power snatch
40 DU
20 single DB OH reverse lunges
40 DU
*Sub doubles for 80 single unders/80 touch jumps if needed.
Weightlifting
LION COMPLEX
*Snatch/OHS Complex*
For Max Load
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Overhead Squat
1 Behind the Neck Push Jerk
1 Overhead Squat
LION COMPLEX (Find a MAX Weight for this complex)
*Snatch/OHS Complex*
For Max Load
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Overhead Squat
1 Behind the Neck Push Jerk
1 Overhead Squat
