Tuesday, February 16, 2021

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

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

3 split jerks

Weightlifting

1 Strict Press + 2 Power Jerk + 3 Split Jerks:

*Build to a heavy for the day*

Then…1 set at 90% of the day

1 Strict Press + 2 Power Jerk + 3 Split Jerks

Metcon

Metcon (Time)

2 Sets of:

2 rounds:

30 alternating FR Lunges

30 Shoulder to Overhead

*REST 2 min btw SETS

RX 95/65

L1 75/55

L2 weight can do s2oh unbroken for first set

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