CrossFit Albuquerque – CrossFit
Warm-up
200-400m run
20 banded good mornings
3×10 reps band walk outs
10 air squats
20 hip bridges
10 bird dogs
10 arm circles forward
10 arm circles backward
10 over unders
10 arm swings up and down
10 push ups
Metcon
Metcon (Time)
For Time:
600m run together
100 deadlifts split
600 m run together
80 hspu split
600 m run together
60 power cleans split
600 m run together
40 mu split
RX+ deadlifts 275/185, cleans 185/135, ring mu
RX deadlifts 225/155, cleans 155/105, bar/ring mu
L1 deadlifts 185/135, 1-2 mats hspu, cleans 135/95, scaled mu
L2 happy weight, 400 m runs, scaled mu
