Saturday, September 19, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

200-400 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

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

2 sets:

5 pullups

5 dips

2 sets with a barbell:

3 clean deadlifts

3 clean high pulls

3 muscle cleans

Weightlifting

Clean Complex:

1 Clean Pull to Toes +1 Hang Clean (power or full)

1 Clean Pull + 1 Hang Clean

From the knee for the Hang Clean

Metcon

Metcon (Time)

For time:

100 DU

15/12 MU

100 Thrusters

15/12 MU

100 DU

RX+ 95/65, ring MU

RX 75/55, 10 ring MU per set

L1 65/45, 30 dips per set, 200 single unders

L2 happy weight, 30 dips, 200 single unders

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