Thursday, June 4, 2020

CrossFit Albuquerque – CrossFit

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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

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