CrossFit Albuquerque – CrossFit

View Public Whiteboard

Warm-up

200 m run

:15 butt kicks

:15 high knees

10 High kicks

10 chicken walk

5 tuck jumps

10 clamshells

10 glute bridges

Prior to HSPU:

:15 wall chest stretch

:10 bar hang

10 scap push ups

5 temp pushups

:15 HS hold

3 neg HSPU

Metcon

Metcon (No Measure)

Base Conditioning:

E3MOM for 15 MINS:

Running/Rowing/Biking Repeats:

MAX distance in 90 secs, rest 90 secs

Metcon (Time)

4 RFT:

20 db step overs

20 db alt hang clean and jerk

20 box jumps

20 HSPU

RX+ 50/35, strict hspu, 30/24

RX 50/35, pick style of HSPU, 24/20

L1 40/25, HSPU with 1-2 mats, mix of bj and step ups

L2 happy weight, pike or off box HSPU, step ups

*40 push ups per round if doing regular push ups

*25 min time cap*

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200 m run :15 butt kicks :15 high knees 10 High kicks 10 chicken walk 5 tuck jumps 10 clamshells 10 glute bridges Prior to HSPU: :15 wall chest stretch :10 bar hang 10 scap push ups 5 temp pushups :15 HS hold 3 neg HSPUMetconMetcon (No Measure)Base Conditioning: E3MOM for 15 MINS: Running/Rowing/Biking…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200 m run :15 butt kicks :15 high knees 10 High kicks 10 chicken walk 5 tuck jumps 10 clamshells 10 glute bridges Prior to HSPU: :15 wall chest stretch :10 bar hang 10 scap push ups 5 temp pushups :15 HS hold 3 neg HSPUMetconMetcon (No Measure)Base Conditioning: E3MOM for 15 MINS: Running/Rowing/Biking…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up1-2 min jog 10 toe touches 10 lateral lunges 10 spiderman crawls 10 pigeon 5 downward/upward dog 10 scap push ups 10 thoracic twists 10 opposite hand and leg raises 6 right lunges with torso twist 6 left lunges with torso twist 10 lateral hops 10 front to back hops 3 sets: 5 front…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up1-2 min jog 10 toe touches 10 lateral lunges 10 spiderman crawls 10 pigeon 5 downward/upward dog 10 scap push ups 10 thoracic twists 10 opposite hand and leg raises 6 right lunges with torso twist 6 left lunges with torso twist 10 lateral hops 10 front to back hops 3 sets: 5 front…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up1-2 min jog 10 toe touches 10 lateral lunges 10 spiderman crawls 10 pigeon 5 downward/upward dog 10 scap push ups 10 thoracic twists 10 opposite hand and leg raises 6 right lunges with torso twist 6 left lunges with torso twist 10 lateral hops 10 front to back hops 3 sets: 5 front squats…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up10 min quality: 1 min cardio 10 mountain climbers 5 perfect push ups 5 ring rows with hold at top 10 total airplanesWeightliftingE3MOM for 18 Mins: Bench Press Set 1 - 12 reps @ 65% Set 2 - 8 reps @75% Set 3 - 6 reps @80% Set 4 - 3 reps @ 85%…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up10 min quality: 1 min cardio 10 mountain climbers 5 perfect push ups 5 ring rows with hold at top 10 total airplanesWeightliftingE3MOM for 18 Mins: Bench Press Set 1 - 12 reps @ 65% Set 2 - 8 reps @75% Set 3 - 6 reps @80% Set 4 - 3 reps @ 85%…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up10 min quality: 1 min cardio 10 mountain climbers 5 perfect push ups 5 ring rows with hold at top 10 total airplanesWeightliftingE3MOM for 18 Mins: Bench Press Set 1 - 12 reps @ 65% Set 2 - 8 reps @75% Set 3 - 6 reps @80% Set 4 - 3 reps @ 85% Set…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2 sets: 100 m run 20 jumping jacks 20 mountain climbers 10 quad stretches :30 sit in bottom of squat (stretch ankles and calves as well) 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down 5 spiderman crawls with sit back to stretch hamstring 10 thoracic…