CrossFit Albuquerque – CrossFit
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
