CrossFit Albuquerque – CrossFit
Warm-up
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
10 bird dogs
5 downward/upward dogs
10 thoracic twists
20 dead bugs
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
Weightlifting
CJ Complex:
1 Power clean + 2 Front Squats + 1 Split Jerk
1 Power Clean + 2 Front Squats + 1 Split Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
10 Clusters
12 CTB
*Rest 2 min
8 min AMRAP:
10 Clusters
5 MU
RX+ 115/75, CTB, RIng MU
RX 95/65, CTB, bar/ring MU
L1 75/55, CTB with band/jumping, 15 dips for MU
L2 Happy Weight, ring rows, 15 dips
