Friday, March 5, 2021

CrossFit Albuquerque – CrossFit

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Warm-up

1-2 min jog

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

10 thoracic twists

10 opposite hand and leg raises

6 right lunges with torso twist

6 left lunges with torso twist

10 lateral hops

10 front to back hops

3 sets:

5 front squats

5 ½ burpees

5 ring rows

Weightlifting

E3MOM for 15 MINS:

Front Squat

Set 1 – 70%x1 rep

Set 2 – 80%x1 rep

Set 3 – 85%x1 rep

Set 4 – 70% x 5 reps

Set 5 – 70% x 5 reps

Front Squat

Metcon

Metcon (Time)

For time:

21-18-15-12-9-6-3

Front squats

Bar facing burpees

CTB

RX+ 115/85

RX 95/65

L1 21-15-12-6-3 75/55, jumping CTB

L2 18-15-9-6-3, 75/55 ring rows

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