Friday, January 29, 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 lateral hops

10 front to back hops

3 sets:

5 air squats

:15 hs hold

Weightlifting

Paused Front Squat:

Find a 1RM for the day

*2 sec pause at bottom*

Paused Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 db front squat

10 kipping HSPU

RX+ – 50/35 lbs(double DB)

RX – 40/25 lbs (double DB)

L1 – 30/15 lbs (double DB)

L2 – 20/10 lbs (double DB)

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