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
Board Presses on Bench:
2 set of 6 reps @ 75-80% of 1-RM using 1-2 boards
2 sets of 5 reps @ 75-85% of 1-RM using 3-4 boards
*set boards closest to your sticking point*
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min for quality:
2 min cardio
10 perfect push ups
10 goblet squats
10 single leg RDL
:30 per side side plank
