CrossFit Albuquerque – CrossFit
Warm-up
400 m run
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
10 push ups
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
5 downward/upward dog
3 sets:
3 strict pullups/ringrows
5 hollow body swings
5 half burpees
5 tuck jumps
Weightlifting
Clean Complex:
{1 power clean + 1 h. power clean} +{1 squat clean + 1 h. squat clean}
*(Drop and reset after power clean portion)*
1 Power Clean + 1 Hang Power Clean +1 Squat Clean + 1 Hang Squat Clean
Metcon
Metcon (2 Rounds for reps)
7 min AMRAP:
3-6-9-12
CTB
Box jump overs
Rest 3 min
5 min AMRAP:
3-6-9-12
CTB
Burpee over box jumps
