Thursday, May 14, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

2 Min Cardio

3 Whirly birds (Each direction)

10 Toe touches

10 Lateral lunges

10 Spiderman

10 Pigeon

10 Quad pulls

5 Upward downward dogs

20 Bird dogs

5 Upward downward dogs

20 Shoulder Taps

Childs pose for 3 breaths

Metcon

Metcon (Time)

For Time:

100 Burpees

Rest 3 Mins

Metcon (Time)

For Time:

10-20-30

Box Jump overs/Step up and over

Pull ups/Rings rows/DB bent over rows

Weightlifting

Snatch Complex:

1 Full Snatch w/ 2 sec pause at bottom + 1 Regular Full Snatch

*Build to Heavy*

Set should be a complex, Touch n go

1 Full Snatch w/ 2 sec pause at bottom + 1 Full Snatch

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