Saturday, June 20, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

3 sets:

3 snatch deadlift

3 snatch high pull

3 muscle snatch

3 power snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

400 M Run

20 Box jump overs/step ups

15 Power snatch or 16 alt db snatch

Weightlifting

Power snatch work:

1 Power Snatch from floor + 2 Hang Power Snatches + 1 power snatch from floor

1 Power Snatch from floor + 2 Hang Power Snatch + 1 Power Snatch from Floor (Find a Max for the day)

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