CrossFit Albuquerque – CrossFit
Warm-up
200-400 m run
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
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
5 spiderman crawls with sit back to stretch hamstring
10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)
3 sets
5 5 sec squats
5 push ups
5 tuck jumps
Weightlifting
Back Squat:
2 sets of 3 reps @ 85% of 1-RM
2 sets of 2 reps @ 90-95% of 1-RM
*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*
Back Squat
90-95%
Metcon
Metcon (Weight)
18 MIN EMOM:
Min 1: 8 Thrusters
Min 2: 5/3 Ring MU or 10 pullups
Min 3: 15–20 Box jump overs
RX+ 135/95, Ring MU
RX 115/85 3/2 Ring MU
L1 95/75, 10 pullups
L2 75/55 10 pullups with band
*Scale weight as needed
