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
Snatch Complex:
3 Snatch Deadlifts + 2 Power Snatch + 1 OHS
3 Snatch Deadlifts + 2 Power Snatch + 1 OHS
Metcon
Metcon (Weight)
Every 4 min for 4 sets:
3 Rounds:
5 squat snatches
7 TTB
*Whatever time remains is your rest
RX+ 135/95
RX 115/85
L1 95/65, hanging leg raises
L2 happy weight, v-ups
