CrossFit Albuquerque – Home Workouts
Warm-up
2 min cardio
:15 high knees
:15 butt kicks
20 steps side shuffle in each direction
10 lateral lunges
5 down/upward dog
10 side plank twists to each side
10 single leg glute bridges each side
10 pass throughs
10 behind the neck presses
3 sets:
100 m jog
5 tuck jumps
5 muscle snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
4 sets:
4 min AMRAP:
200 M Run
16 Box jumps/ step ups
8 Power snatch (alt db snatch)
*Rest 90 sec btw sets
Weightlifting
Snatch Complex:
1 Pause Squat Snatch (at mid shin) + 1 Overhead squat + 1 Squat Snatch from mid shin + 1 Overhead Squat
*work up to a max for the complex*
**if unable to do full squat, do power snatch**
