Thursday, June 11, 2020

CrossFit Albuquerque – Open Gym

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

Back Squat

4 sets of 5 reps at 65-75% of 1-RM

*Use training max If you have not lifted heavy a while. *

Training max = 90% or 1-RM

Back Squat (5, 5, 5, 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 MIN for quality:

2 MIN cardio

10 R/L Single leg RDL

30 Sec HS hold

10 off the box single leg squat (pistol practice)

10-Each arm, Strict seated DB press

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