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 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
2 sets:
:15 sec hs hold
10 alt lunges
Weightlifting
Bench Press:
1 set of 8 reps @ 62.5%
1 set of 6 reps @ 70%
3 sets of 5 reps @ 75%
*stay with percentages even if they feel too light*
Bench Press
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Sets:
3 min AMRAP:
10 HSPU
20 Front rack lunges
*Rest 2 min btw
RX+ 115/85, def 4/2″ kipping
RX 95/65, kipping
L1 85/55, 1-2 mats kipping
L2 barbell, pike, off box
*if working on regular pushups do 20 per round
