CrossFit Albuquerque – CrossFit
Warm-up
1-2 min jog
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
6 right lunges with torso twist
6 left lunges with torso twist
10 lateral hops
10 front to back hops
2 rounds:
5 tempo squats 32×1
5 push ups
Weightlifting
Find a 1-RM Back Squat or Front Squat – *athletes choice*
**If an athlete would rather attempt a 3-RM or 5-RM that is ok.**
Back Squat
Front Squat
Metcon
Metcon (Time)
4 Rounds:
4 man makers
18 box jump overs
4 man makers
*Rest 1 min btw sets
*Score is slowest round
RX+ 50/35
RX 40/25
L1 35/15
L2 25/20
