Saturday, January 30, 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 ring rows

Weightlifting

3RM Halting Deadlift:

Pause at knee

Halting Deadlift

Pause at the knee

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

15 Burpee box jumps

12 CTB

9 Deadlifts

RX+ 275/185

RX 225/155

L1 185/125, jumping ctb

L2 155/105, ring rows

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