CrossFit Albuquerque – CrossFit
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
