Saturday, September 26, 2020

CrossFit Albuquerque – CrossFit

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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

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