CrossFit Albuquerque – CrossFit
Warm-up
1-2 min jog
30 sec bottom of squat hold
5 good mornings
10 spidermans
10 alt quad stretch
10 neck rolls in each direction
10 shoulder rolls
:30 shoulder/chest stretch
10 arm swings forward/back
10 no push up inch worm
6 right lunges with torso twist
6 left lunges with torso twist
3 sets:
3 no push up burpees
:15 hs hold
3 push ups
3 sets:
3 clean deadlifts
3 clean high pulls
3 muscle cleans
Weightlifting
E2MOM for 14 Min:
3 Split Jerks from behind the Neck
*building each round…*
3 Split Jerks from behind the Neck
Metcon
Metcon (AMRAP – Reps)
14 min AMRAP:
3.6.9.12…
HSPU
Power cleans
RX+ def kipping 4/2″, 155/105
RX kipping, 135/95
L1 kipping with mats, 115/75
L2 off box/pike or 2xregular push ups, happy weight
