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
6 right lunges with torso twist
6 left lunges with torso twist
10 lateral hops
10 front to back hops
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
5 downward/upward dog
3 sets:
5 passthrus
5 behind the neck snatch grip press
5 OHS
Weightlifting
Snatch Complex:
3 Snatch Deadlifts + 2 Power Snatch + 1 OHS
*Find a max weight for complex*
3 Snatch Deadlifts + 2 Power Snatch + 1 OHS
Metcon
Metcon (Weight)
15 EMOM:
Min 1: 10 bf burpees
Min 2: 10 OHS
Min 3: 15/12 bike cals
RX+ 135/95
RX 115/85
L1 95/65
L2 happy weight
