CrossFit Albuquerque – CrossFit
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