CrossFit Albuquerque – CrossFit
Warm-up
400 m run
10 thoracic twists
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
2 sets:
5 ring rows
5 dips
5 tuck jumps
3 sets:
3 Clean deadlifts
3 clean high pulls
3 muscle cleans
Weightlifting
Clean Complex:
Build to a challenging 3-RM clean + jerk
*can be singles or touch n go”
Metcon
Metcon (AMRAP – Rounds and Reps)
23 min AMRAP:
1000 m row/800m run
50 Wallballs
25 Power Cleans
10 MU
RX+ 30/20#, 155/105, ring
RX 20/14 135/95, ring or bar
L1 18/12 115/75, CTB
L2 happy weights, banded CTB
