Monday, February 22, 2021

CrossFit Albuquerque – CrossFit

View Public Whiteboard


200-400 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

2 sets:

10 toe touches

8 lateral lunges

8 spiderman crawls

8 pigeon

5 downward/upward dog

5 scap push ups

10 lateral hops

10 front to back hops

8 jumping air squats


E3MOM for 18 MINS:

2 Reps Front Squat or OHS *athletes choice*

*Build to a heavy 2-RM in the EMOM*

Front Squat

Overhead Squat


Metcon (Time)

3 RFT:

30 unbroken


30 unbroken KBS

*every time you break you add 10 burpees at the end of the workout

*Choose your own adventure: Pick weights that challenge you but are doable, can use DBs

Goal time is 9-14 min

Leave a Reply