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
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
