Wednesday, March 25, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

3 sets

1 MIN cardio

:20 high knees

:20 butt kicks

10 lateral lunges

Then:

10 arm circles forward

10 arm circles backward

10 over under arm swings

10 forward and back arm arm swings

2 sets warm up:

8 single leg RDL

:15 plank

10 pvc/stick (get creative) muscle snatch

Metcon

Metcon (Time)

With equipment

4 RFT:

60 DU/120 single unders

40 Sit ups

20 Power snatch/alt DB snatch/KB snatch

***modification for DU = 60 Jumps to 4-6″ target***

Without equipment

4 RFT:

60 Jumps to 4-6″ target

40 Sit ups

20 Dips (as difficult as possible)

Weightlifting

E3MOM for 18 MIN:

3 Position Squat Snatch (hip, knee, floor

*find max for complex*)

3 Position Snatch

1.Hip

2.Knee

3. Ground

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