CrossFit Albuquerque – Home Workouts
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
