CrossFit Albuquerque – Home Workouts
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
