CrossFit Albuquerque – CrossFit
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
