CrossFit Albuquerque – CrossFit
Warm-up
400 meter run
20 mountain climbers
6 spider man crawls
6 pigeon
:15 bottom of squat hold
10 lateral lunges
Chest stretch :15 sec per side
5 downward/upward dogs
Childs pose to the left and right
Then
3 sets:
8 glute bridges
4 push ups
8 jumping air squats
Weightlifting
Find a 1-RM Front or Back Squat:
*if there is enough time you may attempt both; however, choose one as a main focus for the day.*
Back Squat
Front Squat
Metcon
Metcon (Time)
For Time:
100 Burpee box jump overs
*15 min cap
RX+/RX 24/20″
L1 20/18″
L2 any height and step ups
