Tuesday, July 7, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

3 sets:

3 snatch deadlift

3 snatch high pull

3 muscle snatch

3 power snatch

Metcon

Metcon (Time)

For Time:

75 power snatch or 80 alt db snatch

*EMOM Complete 5 BF burpees start with burpees

No Equipment

For time:

200 air squats

150 sit ups

*EMOM Complete 5 over object burpees

Weightlifting

1 hang full snatch + 1 full snatch + 1 hang power snatch

Touch-N-Go

*Work to a heavy for the complex*

1 Hang Snatch + 1 Snatch + 1 Hang Power Snatch

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