Tuesday, March 9, 2021

CrossFit Albuquerque – CrossFit

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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

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