CrossFit Albuquerque – CrossFit
Warm-up
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
3 sets
10 hollow body rock
10 russian kbs
5 push ups
Weightlifting
Front Squat
1 set of 6 reps @ 85%
2 sets of 5 reps @ 90%+
Front Squat
Metcon
Metcon (No Measure)
20 min EMOM:
Min 1: 12-16 alt DB snatch
Min 2: Row cals/bike/100 m run
Min 3: TTB
Min 4: push ups
RX+ 70/50#, 20/18, 15 ttb, 20/15 push ups
RX 50/35#, 15/12, 10 ttb, 15/10 push ups
L1 40/25#, 12/10, 10 hanging leg raises, 10/8 push ups
L2 35/20#, :40 sec of work, 10 floor leg raises, :40 sec push ups
