CrossFit Albuquerque – CrossFit
Warm-up
1-2 min jog
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 thoracic twists
10 opposite hand and leg raises
6 right lunges with torso twist
6 left lunges with torso twist
10 lateral hops
10 front to back hops
3 sets:
5 front squats
5 ½ burpees
5 ring rows
Weightlifting
Clean and Jerk Complex:
1 Clean Pull+1 Squat Clean + 1 Jerk of choice
*build to a max weight for the day*
1 Clean Pull+1 Squat Clean + 1 Jerk of choice
Metcon
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP:
9 Power Cleans
9 kipping HSPU
RX+ 155/105
RX 135/95
L1 115/75, 1-2 mats HSPU
L2 Happy weight, piked or off box
