CrossFit Albuquerque – CrossFit
Warm-up
1-2 min jog
30 sec bottom of squat hold
5 good mornings
10 spidermans
10 alt quad stretch
10 neck rolls in each direction
10 shoulder rolls
:30 shoulder/chest stretch
10 arm swings forward/back
10 no push up inch worm
6 right lunges with torso twist
6 left lunges with torso twist
2 Sets:
10 Front squat
5 Strict press
5 Push Press
Weightlifting
Reverse Banded Front or Back Squat:
5 sets of 3 reps @ 95-105% of 1-RM
Reverse Band Front Squat
Reverse Band- Back-squats
Metcon
Metcon (Time)
2 RFT:
20 thrusters
30 pull-ups
20 thrusters
Rest 3 min btw rounds
RX+ 115/85
RX 95/65
L1 85/55, jumping or banded pull-ups
L2 happy weight, jumping pull-ups or ring rows
