Monday, August 17, 2020

CrossFit Albuquerque – CrossFit

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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

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