CrossFit Warm Up: 10-15 reps of each (“no gear” subs)
Hip Extensions (Superman holds/Good mornings)
Pull ups (find something solid and hang under it, even if your feet are resting on the ground)
Dips (use a bench or box)
Alternating Tabata of:
Hang Power Snatch
A Tabata is 20 seconds of work and 10 seconds of rest. 12 minutes total. Score by cumulative reps.
Need a Tabata timer?https://www.apple.com/us/search/tabata-timer?src=globalnav
You can substitute a rolled up towel for an AbMat.
If you do not have a barbell, use a PVC pipe or a broom stick and work on hip extension and overhead position