CrossFit Albuquerque – Home Workouts
Warm-up
1 SET:
10 Quad Pulls
10 Chicken Walks
10 Spiderman Lunge with reach
10 Pigeon
20 Butt Kickers
20 High knees
20 Lunges
8 Inch Worms
Downward dog-Hold for 30 seconds
Child pose for 3 Breathes
20 Bird Dogs
20 PVC\Broom pass thrus
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
20 OH Walking Lunge
20 DB Snatch
200 Meter Run
*DB to shoulder if OH position doesn’t work.
Without Equipment:
15 Min AMRAP:
20 Walking Lunge
20 DB Snatch/Any odd object-Ground to overhead.
200 Meter Run
Weightlifting
Snatch (power of full)
3 sets of 3 reps @ 70%
2 sets of 2 reps @80%
2 set of 1 reps @ 90%
