CrossFit Albuquerque – CrossFit
Warm-up
400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
10 lateral lunges
3 sets 4 position spiderman crawl
10 bird dogs
5 downward/upward dogs
10 thoracic twists
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
3 sets:
5 half burpees
10 broad jumps
5 pushups
Weightlifting
Bench Press:
2 sets of 3 reps @ 85-90%
2 sets of 1 rep @ 90-95%
**Take 2-3 MIN of rest between sets**
*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)
Bench Press
Metcon
Metcon (1 Rounds for time)
8 sets:
Starting every 2:30
250 m row/200 run/800 m bike
10 burpees
Score: Slowest round
