Thursday, September 17, 2020

CrossFit Albuquerque – CrossFit

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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

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