Saturday, June 6, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

200 m run

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

10 toe touches

3 whirly birds in each direction

10 chicken walk in place

:20 bottom of the squat hold

3 each leg-4 position spider man crawl

10 glute bridges

10 hollow body rocks

10 scap push ups

2 sets:

3 clean deadlifts

3 clean high pulls

3 muscle clean

3 squat clean

Weightlifting

1 clean + 1 hang clean + 1 hang thruster

1 clean + 1 hang clean + 1 hang thruster (Build to a heavy complex )

Metcon (AMRAP – Rounds and Reps)

23 MIN AMRAP:

800 M Run

200 M Farmer carry single arm (switch whenever you want)

50 KBS

25 HSPU

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