CrossFit Albuquerque – Home Workouts
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
