Wednesday, March 23, 2022

CrossFit Albuquerque – CrossFit

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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

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