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
E2MOM for 14MIN:
3 Push Press + 1 Pause Jerk of choice (pause in the dip)
*Build to a heavy for complex*
3 Push Press + 1 Pause Jerk of choice
(pause in the dip)
Metcon
Metcon (Time)
For Time:
60-50-40
Wallballs
20-25-30
Pull ups
RX+ 20/14, CTB
RX 20/14, PU
L1 14/10
Time Goal 15-20 MIN
***CAP 20 MIN***
