CrossFit Albuquerque – Home Workouts

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Warm-up

2 MIN CARDIO

3×10 band walkouts

10 bird dogs

1 min plank

Weightlifting

E2Mx5:

1 Power Snatch + 1 Full Snatch @ 70% of Snatch

Increase 5-10 lbs from last week.

*Build to a heavy for this complex*

1 Power Snatch + 1 Full Snatch

Metcon (AMRAP – Reps)

10 MIN Running Clock…

100/80 Bike

*In remaining time, Max Bar MU

NOTE : time on bike should not exceed 8 mins. Conversely, time on bike should not be less than 6 mins.

RX – as written

Scaled- pick your poison: Jumping MU, CTB, standard pull up, jumping pull up, or ring row

For more direction, ask your coach!

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