Saturday, January 16, 2021

CrossFit Albuquerque – CrossFit

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Warm-up

200-400 m run

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

10 lateral hops

10 front to back hops

3 sets:

5 top down deadlifts

5 air squats

5 push ups

Weightlifting

5RM Halting Deadlift

Pause at knee

Halting Deadlift

Pause at the knee

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

8 thrusters

4 MU

*Rest 2 min

6 min AMRAP:

10 thrusters

8 CTB

*Rest 2 min

6 min AMRAP:

12 thrusters

10 pullups

Round 1

RX+ 155/105, ring

RX 135/95, bar or ring

L1 115/75, jumping/banded

L2 95/65, 2x dips

Round 2

RX+ 135/95

RX 115/75

L1 95/65, jumping

L2 75/55, jumping/ringrows

Round 3

RX+ 115/75

RX 95/65

L1 75/55, jumping

L2 barbell, ringrows

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