CrossFit Albuquerque – CrossFit
Warm-up
400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
10 lateral lunges
3 sets 4 position spiderman crawl
10 bird dogs
5 downward/upward dogs
10 thoracic twists
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
3 sets:
5 scap push ups
5 5 sec OHS (3 sec down, 2 sec pause at the bottom)
20 lateral hops
Weightlifting
Strength for the Day
Back, shoulders, and bis
Bent over barbell row
4 sets of 8 reps
Barbell Shrugs
4 sets of 8 reps
DB biceps curls
4 sets of 8 reps
Metcon
Metcon (AMRAP – Rounds and Reps)
12 MINAMRAP:
10 Pullups (start slowly adding kipping back in-if you know you are not ready, 5/3 strict pullup per round)
15 OHS, Rx 95/65, Rx+ 115/85
45 DU/90 Singles
