Saturday, June 27, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

2 sets:

10 top to bottom deadlifts (focus on form and control)

5 hollow body rocks

Weightlifting

Metcon

Metcon (Time)

5 RFT:

400 M Run

30 Box jumps

30 Deadlifts

*25 min cap

RX 135/95, Rx+ 155/105

*if you are prone to a “blown up” back, scale the number of deadlifts and box jumps to 20 per round

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