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
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
2 sets:
5 Tuck jumps
10 lateral jumps
10 front/back jumps
3 sets:
5 Front squat
5 push presses
Weightlifting
Front Squat or Back Squat
(Lifters Choice)
2 sets of 3 reps @ 90%
2 sets of 1 reps @ 95%
*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)
Back Squat
Front Squat
Metcon
Metcon (No Measure)
21 min EMOM:
Min 0-6: Row
Min 7-13: 5 Box jumps
Min 14-20: 10 Thrusters
RX+ 250/200 m row /18/15 bike cals/ 150 m run, Box jumps 42″/30″, 135/95
RX 250/200 m row/15/12 bike cals, 150 m run, Box jumps 30″/24″, 115/75
L1 200/150 m row/ 12/10 bike cals, 100 m run, Box jumps 24″/20″, 95/65
L2 :45 sec cardio hard, box jumps 20″/18″, 75/55
