CrossFit Albuquerque – CrossFit
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
Back over/under the fence
10 lateral lunges
3 sets 4 position spiderman crawl
10 bird dogs
5 downward/upward dogs
10 thoracic twists
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
3 sets:
5 half burpees
10 broad jumps
5 slow air squats
Strength Work
Strict Pull ups
5 sets of 5 reps (banded or body wt.)
*add weight if able*
Plank
Accumulate 3-5 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
0-10 min
1 mile run
10-20 min
AMRAP:
10 db front squats
10 push ups
10 db deadlifts
20-30 min
1 mile run
RX+ 1mile run, 50/35
RX 1 mile run, 50/35
L1 run that is about 8 min, 40/25
L2 run that is about 8 min, 35/20
