Wednesday, November 11, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

400 m run

10 thoracic twists

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

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 strict press

3 push press

3 push jerks

3 sets:

3 Clean deadlifts

3 clean high pulls

3 muscle cleans

Metcon

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
RX 155/105

L1 scale runs to be 9 min for the 1 miles and 5 min for 800m, 135/95

L2 scale runs like L1, happy weight

*Row 2,000 m, 1,000 m

*Bike 4800 m, 2400 m

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