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:
3 strict press
3 push press
3 push jerks
3 split jerks
2 sets:
3 clean deadlift
3 clean pulls
3 muscle cleans
Weightlifting
E2MOM for 16 MINS:
Power Clean + Power
Jerk
*Just lift. Heavy or light as you like*
Power Clean + Push Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
22 min AMRAP:
60 alt single DB clean and jerk
40 Over DB burpees
20 CTB
RX+50/35, CTB
RX 50/35 CTB
L1 40/25, jumping
L2 30/15, ring rows
