CrossFit Albuquerque – Home Workouts
Warm-up
2 sets:
100 m run
20 jumping jacks
20 mountain climbers
10 quad stretches
:30 sit in bottom of squat (stretch ankles and calves as well)
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
5 spiderman crawls with sit back to stretch hamstring
10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)
3 sets:
3 snatch deadlift
3 snatch high pull
3 muscle snatch
3 OHS
Weightlifting
E2MOM for 14 MIN:
Snatch Push Press + 1 Overhead Squat
*build to a heavy for the day*
1 Snatch Push Press + 1 OHS
Metcon
Metcon (Weight)
6 min EMOM:
Min 1: OHS
Min 2: cardio
*Rest 2 min
6 min EMOM:
Min 1: Power Snatch
Min 2: cardio
RX+ min 1 15 OHS/15 PS
Min 2 20/18 cals
RX min 1: 12 OHS/12 PS
Min 2 18/15 cals
L1 min 1 10 OHS/10 PS
Min 2 15/12 cals
L2 min 1 10 OHS/10 PS
Min 2 :40 of cardio
*pick a challenging weight knowing its only three sets
