Tuesday, February 9, 2021

CrossFit Albuquerque – CrossFit

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Warm-up

200-400 m run

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

2 sets:

10 toe touches

8 lateral lunges

8 spiderman crawls

8 pigeon

5 downward/upward dog

5 scap push ups

10 lateral hops

10 front to back hops

8 jumping air squats

Weightlifting

E2MOM for 14 MINS:

Power Jerk + split Jerk

*Build to a heavy for the day*

Try to increase from last week

1 Power Jerk + 1 Split Jerk

Metcon

Metcon (No Measure)

18 min EMOM:

Min 1: 3-6 MU

Min 2: 250/200 m row

Min 3: :40 max air squats

RX+ ring MU

RX bar/ring

L1 12 dips (bar or ring), 200/175 row

L2 12 dips (box or scaled), 175/150 row

Bike:

RX+ 20/18

RX 15/12

L1 12/10

L2 :45 moving hard

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