CrossFit Albuquerque – CrossFit
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
