CrossFit Albuquerque – CrossFit
Warm-up
200-400 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
3 sets:
3 hang clean pull
3 hang muscle clean
3 front squat
:15 HS hold
Weightlifting
Banded Front Squat (from floor)
1 set of 6 reps @ 70-75% of 1-RM
2 sets of 5 reps @ 75-80% of 1-RM
Front Squat With Bands (6, 5, 5)
Metcon
Metcon (Weight)
15 min EMOM:
Min 1: 5 hang squat cleans
Min 2: 5-10 strict HSPU
Min 3: 250/200 m row
RX+ 185/125, 10/8 Strict HSPU, 250/200 m row
RX 155/105, 8/6 Strict HSPU, 250/200 m row
L1 135/95, 10 off box or pike, 225/175 m row
L2 happy weight, 10 strict seated DB press, 200/150 m row
