CrossFit Albuquerque – Home Workouts
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*
