CrossFit Albuquerque – CrossFit
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 lateral hops
10 front to back hops
3 sets
5 push ups
5 half burpees
5 tempo squats (3 sec down, 2 sec at bottom)
Weightlifting
Jerk Complex:
1 Push Jerk + 1 Split Jerk
*work to a Heavy complex for the day*
1 Push Jerk + 1 Split Jerk
(From Rack)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
10 man makers
50 DU
RX+ 50/35, DU
RX 40/25, DU
L1 30/20, 100 single unders
L2 20/15, 100 single unders
Man maker: push up on db+right side db row, left side db row+squat clean+press over head
