Tuesday, June 23, 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

10 lateral lunges

10 bird dogs

5 downward/upward dogs

10 thoracic twists

20 dead bugs

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

Metcon

Metcon (No Measure)

8 min EMOM:

Min 1: 20 situps

Min 2: 10-12 single arm devils press 50/35

Rest 2 min:

8 min EMOM:

Min 1: 20 situps

Min 2: 12 alt db snatch

*if no equipment sub 15 push ups for first emom and 15-20 KBS (object swing) for second emom

Weightlifting

1 Power Snatch + 1 Hang Power Snatch + 1 TNG Snatch

(drop and reset first snatch)

1 Power Snatch + 1 Hang Power Snatch + 1 tng Snatch

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