CrossFit Albuquerque – CrossFit
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
