CrossFit Albuquerque – CrossFit
Warm-up
2 MIN cardio of your choice
10 air squats
5 tuck jumps
10 lunges
10 alt pigeon stretch
10 cat cows
20 hip bridges
Weightlifting
Bench Press
1 set of 6 reps at 75%
1 sets of 5 reps at 80%
1 set of 5 reps greater than 82-85%+
*goal is to go heavier than 2 weeks ago for last set of 5*
Bench Press
Metcon
Metcon (No Measure)
20 min quality
2 min cardio
15 push ups
30 lunges
20 sit ups/ghd
OR:
Gymnastics work of your choice for the day
