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 snatch deadlifts
3 snatch high pulls
3 muscle snatch
Weightlifting
E3MOM for 15 MIN:
Power Snatch Complex:
High Hang PS (hip) + Low Hang PS (below knee) + OHS
*build to a challenging weight for the day*
High Hang PS (hip) + Low Hang PS (below knee) + OHS
Metcon
Metcon (Weight)
18 min EMOM:
Min 1: 10 CTB
Min 2: 3 Wall Walks
Min 3: 8 Power Snatch
RX+ CTB, 135/95
RX CTB, 115/85
L1 CTB w/band or jumping, 95/65
