CrossFit Albuquerque – Home Workouts
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
