Wednesday, July 8, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

400 m run

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

10 push ups

3 sets:

3 hang clean high pulls

3 hang muscle cleans

Weightlifting

4 sets of 16 reps Alternating Lunges:

Use any of these methods below:

-Front Rack, Back Rack with Barbell

-DB’s at sides

-DB or Barbell OH lunge

Metcon

Metcon (AMRAP – Rounds and Reps)

4 sets:

3 min AMRAP:

6 Hang Power Cleans

12 HSPU

Rest 1 min between sets

RX+ 155/105lbs

RX – 135/95lbs

Scaled L1 – 115/75lbs

Scaled L2 – 95/65lbs

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