CrossFit Albuquerque – CrossFit
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
