CrossFit Albuquerque – CrossFit
Warm-up
2 min cardio
10 arm circles forward and back
20 everest climbers
10 alt pigeon stretch
10 alt scorpion stretch
10 lateral lunges
30 hip bridges
20 dead bugs
Weightlifting
E2MOM for 12 MIN:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat +1 Jerk
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
Metcon
Metcon (Weight)
16 MIN Alternating EMOM:
1: 8 hang power cleans
2: 50 DU
3: 3-6 MU
4: rest
RX + 135/95lbs, RING
RX – 115/75lbs, ring or bar mu
Scaled L1 – 95/65lbs, banded or jumping mu
Scaled L2 – 75/55lbs, 6-10 dips
