CrossFit Albuquerque – CrossFit
Warm-up
200-400 m run
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 spider man crawls
10 bird dogs
20 deadbugs
10 single leg glute bridges
10 push ups
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
5 downward/upward dog
3 sets:
5 5 sec squats
5 half burpees
5 broad jumps
Weightlifting
Back Squat:
1 set of 6 reps @ 75% of 1-RM
2 sets of 5 reps @ 85% of 1-RM
1 set of MAX reps with 65% of 1-RM
*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*
Back Squat (65%)
Metcon
Metcon (3 Rounds for reps)
8 min AMRAP:
60 Wallballs
45 TTB
30 Burpees
rest 2 min
8 min AMRAP:
30 Wallballs,
22 TTB
15 Burpees
rest 2 min
8 min AMRAP:
21 Wallballs
15 TTB
9 Burpees
*Score each AMRAP for reps
