Monday, June 1, 2020

CrossFit Albuquerque – Open Gym

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Warm-up

400 m run/2 min cardio

10 toe touches

10 lateral lunges (stretch ankles)

Sit in bottom of squat and twist 5 times to each side

3 each leg-4 position spider man crawl

5 down dog/up dog

10 bird dogs

10 dead bugs

10 glute bridges

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

2 sets:

5 5 sec front squats (3 sec down, 2 in the bottom, stand up)

5 ring rows

10 lateral hops

10 front to back hops

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

5 Pullups (strict preferred-3 for women)

15 Front Squats 95/65

45 DU/90 single unders

Weightlifting

Front Squat from rack or floor

3 sets of 5 reps at 65-75% of 1-RM

*Use training max If you have not lifted heavy a while. *

Training max = 90% or 1-RM

Front Squat

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