Thursday, August 27, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

2 sets:

200 m run

3 whirly birds

5 quad stretch each leg

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

Weightlifting

Strict Pull ups: (body wt. or banded)

4 sets of 6 reps

Bent over Barbell Row:

4 sets of 8 reps

DB Hammer Curls:

4 sets of 12 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min for quality:

2 min cardio

1 Min HS Hold

20 Russian KBS

20 Lateral lunges

1 Min Forearm plank

20 V-ups

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