CrossFit Albuquerque – Home Workouts
Warm-up
1 SET:
2 Min Cardio
10 Quad Pulls
10 Chicken Walks
10 Spiderman Lunge with reach
10 Pigeon
8 Inch Worms
20 Bird Dogs
20 PVC\Broom pass thrus
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
2 Min Cardio
Band walk outs (20 each direction)
20 Russian twist
RDL 5-8 Reps per side
Wall Walk 1-3 Reps
5 Muscle Snatch PVC\Barbell
5 Power Snatch PVC\Barbell
5 Full Snatch PVC\Barbell
Weightlifting
Snatch Complex:
1 high hang squat snatch (at hip) + 1 hang squat snatch (above knee) + 1 hang snatch (below knee)
***Find a max for the day***
1 High hang squat snatch + 1 Hang squat snatch+ 1 Hang snatch
1 high hang squat snatch (at hip) + 1 hang squat snatch (above knee) + 1 hang snatch (below knee)
