CrossFit Albuquerque – CrossFit
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 deadbugs
10 single leg glute raises
10 table top opposite hand and foot reach
10 lateral hops
10 front to back hops
3 sets:
5 air squats
5 v-ups
Weightlifting
Pause Back Squat (2 sec pause) – Find a 3RM for the day:
Then…95% for 3 reps
Then…90 for 3 reps
Pause Back Squat
Metcon
Metcon (Time)
4 Sets:
30 DU
15 lungster (left lunge, right lunge, thruster=1 rep)
30 DU
15 CTB
*Rest 1 min btw sets
RX+ 115/85
RX 95/65
L1 75/55, jumping CTB, mix DU/single unders
L2 happy weight, ring rows, 60 single unders
