CrossFit Albuquerque – CrossFit
Warm-up
400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
2 sets:
:15 sec hs hold
5 tuck jumps
3 sets:
3 Clean deadlifts
3 clean high pulls
3 muscle cleans
Weightlifting
Find a 1-RM Squat Clean
Squat Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
15 Wallballs
15 CTB
60 DU
RX 20/14
L1 18/12, jumping ctb
L2 weight to do unbroken, jumping ctb or ring row
