Thursday, July 16, 2020

CrossFit Albuquerque – CrossFit

View Public Whiteboard

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

Deadlift:

2 sets of 5 reps @ 75% of 1-RM

2 sets of 3 reps @ 85% of 1-RM

1 sets of 1 reps @ 90% of 1RM

*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*

Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min for quality:

2 min Cardio

10 Steps back lunges per leg

20 V-ups

10 Box step downs

5 Strict pullups

10 Perfect pushups

Leave a Reply