Friday, July 3, 2020

CrossFit Albuquerque – CrossFit

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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

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