CrossFit Albuquerque – CrossFit
Warm-up
400 m run
10 quad stretch
10 each side Chicken walk,
:30 sec bottom of squat sit
6 each side lateral lunges with ankle stretch time
6 inch worms
6 each leg lunge forward with torso twist
10 perfect push ups
20 dead bugs
3 sets:
5 tempo squats
10 lateral hops
Weightlifting
E2MOM for 16 Minutes:
5 Back Squats at 70-75% of 1-RM
Back Squat
Metcon
Metcon (Weight)
15 min EMOM:
Min 1: 15 thrusters
Min 2: max CTB in 40 sec
Min 3: 50 DU
RX+ 115/75
RX 95/65
L1 75/55, jumping CTB, 100 single unders
L2 happy weight, ring rows, 100 single unders
