Wednesday, July 15, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400 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

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

5 downward/upward dog

10 bird dogs

20 deadbugs

10 single leg glute bridges

3 sets:

3 snatch deadlift

3 snatch high pull

3 muscle snatch

3 power snatch

Weightlifting

Snatch High Pull + Snatch High Pull + Snatch + Snatch

*Work to a heavy for the complex*

Snatch High Pull + Snatch High Pull + Snatch + Snatch

Metcon

Metcon (AMRAP – Reps)

4 sets: 2 min work, 1 min rest

2-4-6-8-10…

*start each 2 min where you left off

Power snatch or alt DB snatch

Sit ups

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