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 lateral hops
10 front to back hops
3 sets:
5 top down deadlifts
5 ring rows
Weightlifting
Pause Front Squat:
Find a 3RM for the day
*2 sec pause at bottom*
Paused Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Sets:
5 min AMRAP:
10 Deadlifts
10 CTB
*Rest 90 sec btw
RX+ 275/185
RX 225/155
L1 185/135
L2 155/105
