Thursday, September 24, 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

Speed Bench Press (banded)

7 sets of 1 rep @ 70-80% of 1-RM

*lift should performed as quickly as possible with perfect form*

Banded Bench Press

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min for quality:

2 min cardio

20 alt step back lunges

20 alt leg v-ups

10 slow ring rows with 1 sec pause at top

20 lateral lunges

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