CrossFit Albuquerque – Home Workouts
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
