CrossFit Albuquerque – Home Workouts
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
Weightlifting
Warm up Power Snatch to around 70-80% of 1-RM
*Aim for hitting a weight that is 10-20% higher than metcon weight goal*
Power Snatch
Metcon
Metcon (Time)
15 RFT:
5 Power Snatch
7 Burpees
*25 min cap*
RX+ 155/105
RX 135/95
L1 115/75
L2 happy weight
