Monday, June 8, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

400 m run

Down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

2 sets:

10 top to bottom deadlifts (focus on form and control)

5 hollow body rocks

Weightlifting

Deadlift

4 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

Deadlift (4 sets of 5 reps @ 65-75% of 1-RM)

Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP:

20/15 cardio cals (300 m run)

30 situps

20/15 cals

30 deadlifts (RX-155/105 Rx+-185/125)

20/15 cals

30 TTB

Rest 2 min:

Repeat *start where you left off

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