CrossFit Albuquerque – CrossFit
Warm-up
1-2 min jog
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
6 right lunges with torso twist
6 left lunges with torso twist
10 lateral hops
10 front to back hops
2 rounds:
5 tempo squats 32×1
5 push ups
Weightlifting
E3MOM for 15 MIN:
Clean Complex:
High Hang Clean (hip) + Low Hang Clean (below knee) + Front Squat
*build to a challenging weight for the day*
High Hang Clean (hip) + Low Hang Clean (below knee) + Front Squat
Metcon
Metcon (Time)
5 Sets:
250M Row
20 Wallballs
*Rest 1 min btw sets
-Aim for 2 min round
RX+ 25 wallballs
RX 20/14#
L1 200m row, 18/12
L2 200m row, 14/10
