Thursday, March 11, 2021

CrossFit Albuquerque – CrossFit

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Warm-up

1-2 min jog

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

10 thoracic twists

10 opposite hand and leg raises

6 right lunges with torso twist

6 left lunges with torso twist

10 lateral hops

10 front to back hops

Weightlifting

Bench Press:

5 sets of 5 reps @ 70-75% of 1-RM

Bench Press

StrengthCON

Metcon (No Measure)

16 MIN ALT. EMOM:

1. DB or Barbell Curls 12 reps

2. 40 secs – Dips or Push ups

3. Heavy Farmer Holds – 40 secs

4. 40 secs Strict MU or modification

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