Thursday, November 26, 2020

CrossFit Albuquerque – CrossFit

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1-3 min jog

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges



2 set of 5 reps @ 70-75%

2 sets of 3 reps @ 80-85%

1 set 1 rep @ 90% of 1-RM

*if percentages feel to heavy decrease by 5% or go off of 90% of your max as your 1-RM*

NOTE: A “Training Max” = 90% of your best lift, can be used as a great alternative to true max, because it accounts for variation on sleep, nutrition, stress, and injuries.



5k Run (Time)

Max Effort 5k Run

5k Row (Time)

Max Effort 5k Row

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