Wednesday, April 1, 2020

CrossFit Albuquerque – Home Workouts

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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%

Snatch

Power Snatch

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