Friday, February 26, 2021

CrossFit Albuquerque – CrossFit

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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

E3MOM for 18 MINS:

Back Squat

Set 1 – 70%x1 rep

Set 2 – 80%x1 rep

Set 3 – 85%x1 rep

Set 4 – 70% x 3 reps

Set 5 – 70% x 3 reps

Set 6 – 70% x 3 reps

Back Squat

Metcon

Metcon (Time)

2 RFT:

30 Wallballs

20 TTB

30 Box jump overs

20 TTB

RX 20/14, 24/20

L1 18/12, 24/20 (mix of jumps and step ups)

L2 happy weight, step up

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