Saturday, August 29, 2020

CrossFit Albuquerque – CrossFit

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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

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

3 sets:

10 step back lunges

:15 hs hold

2 sets with a barbell:

3 clean deadlifts

3 clean high pulls

3 muscle cleans

3 strict presses

3 push presses

3 push jerks


Warm up to METCON weight and perform a few warm up sets.

Metcon (Time)

For Time:

75 Curtis P’s:

*starting with 200 m run every 3 min 200 m run

1 curtis P= power clean, lunge each leg with bar in front rack, push press

RX+ 115/75

RX 95/65

L1 85/55, 100 m run

L2 happy weight, 100 m run

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