Monday, March 15, 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

Weightlifting

EMOM for 10 MIN:

1 Front Squats @ 70-80% of 1-RM

Front Squat

Metcon

Metcon (AMRAP – Reps)

3 Sets:

4 min AMRAP:

25 Thrusters

Max lateral burpees in remaining time

*Rest 1 min btw sets

*score is total number of burpees

RX+ 115/75

RX – 95/65lbs

L1 – 75/55lbs

L2 happy weight that you can do no more than 3 sets of thrusters

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