Monday, December 27, 2021

CrossFit Albuquerque – CrossFit

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Warm-up

2 min cardio

10 arm circles forward and back

20 everest climbers

10 alt pigeon stretch

10 alt scorpion stretch

10 lateral lunges

30 hip bridges

20 dead bugs

Weightlifting

Back Squat or Front Squat (athletes choice)

4 sets of 6 reps @ 55-60% of 1-RM

***EMPHASIS: slow eccentric 5 secs slow to bottom.***

50×1 tempo

Back Squat

Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

40 wallballs

12/8 mu

RX+ 30/20, ring mu

RX 20/14, mix bar/ring, reduce to something you can do in two to three sets

L1 18/12, scaled mu

L2 14/10, scaled mu

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