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 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
