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
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
3 sets:
3 strict press
3 push press
3 push jerks
Weightlifting
Find a heavy for the day STO of athlete’s choice:
-strict press
-push press
-push jerk
-split jerk
Strict Press
Push Press
Push Jerk
Split Jerk
Metcon
Metcon (Time)
7 RFT:
5 strict hspu
10 db step ups
10 alt db snatch
*Rest 30 sec btw rounds
RX+ def 4/2″ strict, 70/50#
RX strict, 50/35
L1 pike/ db seated press, 40/25
L2 pike/db seated press, happy weight
