Monday, June 29, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

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

3 sets:

10 step back lunges

5 push ups

5-5 sec squats

Weightlifting

Back Squat:

2 sets of 5 reps@ 70%

2 sets of 3 reps@ 80%

1 set of 1 rep@ 90%

*if still just getting back into the gym, please use 90% of your max as the baseline 1-R

Back Squat

Metcon

Metcon (Time)

For Time:

10/8 MU , 12/10 strict pullups

15 Wallballs

8/6 MU, 10/8 strict pullups

20 Wallballs

6/4 MU, 8/6 strict pullups

25 Wallballs

4/2 MU, 6/4 strict pullups

30 Wallballs

2/1 MU, 4/2 strict pullups

35 Wallballs

*17 min cap

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