Thursday, March 19, 2020

CrossFit Albuquerque – Home Workouts

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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)

Power Snatch (3, 3, 3, 3, 3, 3)

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