CrossFit Albuquerque – CrossFit
Warm-up
1-2 min jog
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
6 right lunges with torso twist
6 left lunges with torso twist
10 lateral hops
10 front to back hops
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
5 downward/upward dog
2 sets
5 tempo pushups
5 ring rows
Strength Work
12 MIN Alternating EMOM:
DB Row x 12 reps/side
40 secs MAX dips of any kind
40 secs MAX Reps Strict Pull ups
Metcon
Metcon (Time)
For Time:
40 over head single arm lunges
40 double DB box step overs
20 HSPU
30 over head SA lunges
30 box step overs
15 HSPU
20 over head SA lunges
20 box step overs
10 HSPU
10 over head SA lunges
10 box step overs
5 HSPU
RX+ 50/35, strict HSPU
RX 50/35, kipping HSPU
L1 40/25, pike/off box HSPU
L2 30/15, pike/off box HSPU or 3xpush ups
