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
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)
