Monday, November 23, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

1 min jog

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

10 half burpees

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

Weightlifting

Snatch Complex:

3 Power Snatch + 2 Hang Full Snatch + 1 OHS

*build to a heavy for the day*

3 Power Snatch + 2 Hang Full Snatch + 1 OHS

Strength Work

No equipment:

Accumulate 4 min wall sit

4×10 bulgarian split squat

Metcon

Metcon (Time)

7 min AMRAP:

10 pushups

12 air squats

24 DU/SU/target jumps

Rest 3 min:

For Time:

However many rounds+reps you completed in Part 1 you do for time in Part 2

*Total score of ramp/rest/andsecond round

*with equipment

Weighted front squats/goblet squats

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