CrossFit Albuquerque – CrossFit
Warm-up
200 m run
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
10 half burpees
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
3 sets:
3 clean deadlifts
3 clean high pulls
3 muscle cleans
3 front squats
Weightlifting
Power Clean:
Perform 1-2 reps building in weight 10-20% higher than metcon weight for the day.
Power Clean
Metcon
Metcon (Time)
30 RFT:
5 Wall Balls
3 HSPU
1 Power Clean
*30 min cap
RX+ 20/14#, Kipping, 225/155
RX 20/14, kipping, 165/115
L1 18/112#, with mats, 135/95
L2 14/10#, off box or piked, 115/75
