CrossFit Albuquerque – CrossFit
Warm-up
2 Min Cardio:
10 toe touches
10 spiderman crawl
10 pigeon
10 birddogs
10 scap pushups
10 slow deadbugs
:30 sec wall sit (hands off wall)
Weightlifting
Back squat
3 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)
Metcon
Metcon (No Measure)
20 MIN for Quality:
-2 min cardio
-10 Split squats per leg tempo 31×1
-20 Sit ups/TTB *only one set of TTB
-10 Glute bridges (single leg)
-5-10 Strict pullups/ring rows
