CrossFit Albuquerque – CrossFit
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
