CrossFit Albuquerque – CrossFit
Warm-up
2 sets:
200 m run
3 whirly birds
5 quad stretch each leg
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
5 downward/upward dog
Weightlifting
Bench Press:
2 sets of 3 reps at 90% of 1-RM
1 set of 2 reps at 95% of 1-RM
*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)
Bench Press
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min for quality:
2 Min cardio
10 Per side box step downs
20 Russian KBS
10 Dips
10 Bent over rows or pendlay rows
