Monday, January 11, 2021

CrossFit Albuquerque – CrossFit

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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

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

10 lateral hops

10 front to back hops

3 sets:

5 top down deadlifts

5 ½ burpees

Weightlifting

Back Squat:

5RM

*Try to increase from last week*

Then…

Perform 5 reps @ 90% of 5-RM for the day

Back Squat

Metcon

Metcon (Time)

4 sets:

4 RFT:

7 Deadlifts

5 Burpee bj over

*Rest 1 min btw sets

*Slowest set of 4 rounds is score

*Time cap 20 mins.

Aim for 2:30-3 mins per round.

RX+ 225/155, 24/20″

RX 185/135, 24/20″

L1 155/105, 20/18″

L2 happy weight, 18/12″

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