CrossFit Albuquerque – CrossFit
Warm-up
2 sets:
100 m run
20 jumping jacks
20 mountain climbers
10 quad stretches
:30 sit in bottom of squat (stretch ankles and calves as well)
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
5 spiderman crawls with sit back to stretch hamstring
10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)
Weightlifting
E3MOM for 15 MINS:
8 Sumo Deadlifts
*Build to a heavy set of 8 for the day*
Sumo Deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
15 sumo deadlift high pulls
10 HSPU
*Rest 2 min
8 min AMRAP:
15 thrusters
10 HSPU
RX+ 115/85
RX 95/65
L1 75/55
L2 happy weight
