Saturday, October 24, 2020

CrossFit Albuquerque – CrossFit

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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

10 lateral lunges

3 sets 4 position spiderman crawl

10 bird dogs

5 downward/upward dogs

10 thoracic twists

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

3 sets:

5 ring rows

10 broad jumps

5 slow air squats


Metcon (2 Rounds for reps)

12 min AMRAP:

30 Single arm DB thrusters

15 Pull Ups

Rest 3 min:

10 min AMRAP:

20 Double DB thrusters

10 CTB

RX+ 50/35

RX 40/25

L1 30/20, with bands/jumping

L2 25/15, ring rows

*coaching note: please encourage people to do CTB that extra little pull is the strength they will need to move on to a MU and CTB will come up in the open and they need to work on them even if that means scaling

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