Thursday, June 18, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

2 sets:

200 m run

3 whirly birds

5 quad stretch each leg

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

5 downward/upward dog

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min for quality:

2 min cardio

10 Step back lunges each side

20 V-ups

20 Perfect strict push ups

20 Box step downs (starts from stop, control to the floor)

Weightlifting

Power clean Strength Work

1 Power Clean + 3 hang power cleans + 2 jerks

*Find a max weight for the complex*

1 Power Clean + 3 hang power cleans + 2 Jerks (Find a max for the complex)

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