CrossFit Albuquerque – CrossFit
Warm-up
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
Weightlifting
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
Metcon (Time)
3 RFT:
30 unbroken
Thrusters
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
