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
Bench Press:
2 sets of 3 reps @ 80-85%
2 sets of 2 reps @ 85-90%
1 set of MAX reps @ 65-70% of 1 RM
*if percentages feel to heavy, go off of 90% of your max as your 1-RM
NOTE: A “Training Max” = 90% of your best lift, can be used as a great alternative to true max, because it accounts for variation on sleep, nutrition, stress, and injury
Bench Press
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min quality:
2 min cardio
10 single leg glute bridges
10 lateral lunges
10 perfect push ups
:30 side planks
10 clam shells
