CrossFit Albuquerque – CrossFit
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
