CrossFit Albuquerque – Home Workouts
Warm-up
3 sets:
1 min jog
10 knee to chest pull
10 quad stretch
5 1/2 burpees-Just jumping legs out.
Then 1 Round OF:
5 cherry pickers
10 Spider-Man crawl
10 pigeon
10 scap push ups
10 standing chest stretch per side (or longer)
10 arm circles forward/back
10 arms over unders
10 arms up and down
Metcon
Metcon (AMRAP – Rounds and Reps)
At home no equipment:
20 min AMRAP:
2 min run/jumping jacks/burpees/jump rope
10 hollow body rocks
50 ft bear crawl
1 min PLANK
50 ft bear crawl
15 sit-ups
Weightlifting
E2MOM for 12 MINS:
3 Power Snatches @70-80% of 1-RM
*if athlete would prefer to squat snatch they can*
*If you only have KB, or DB.
6-12 KB/DB Snatch EMOM for 12 MIN
Weight will be the deciding factor for reps. (Focus on form)
