Tuesday, June 2, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

400 m run/2 min cardio

5 cherry pickers

3 whirly birds in each direction

10 spider man crawls (moving quickly)

10 pigeon

10 scap push ups

Chest stretch against wall or rig (:15 per side)

Calf stretch against rig or wall :15 per side

20 mountain climbers

10 perfect push ups

With barbell/pvc

10 front to back strict presses

10 dip drives (practice perfect dip-dont rush through this)

10 push presses

Weightlifting

Push press from rack

3 sets of 5 reps at 65-75% of 1-RM

*Use training max If you have not lifted heavy a while. *

Training max = 90% or 1-RM

Push Press (5, 5, 5)

Metcon

Metcon (No Measure)

15 MIN EMOM:

Min 1: 15/12 Row cals

Min 2: 15 Box jumps

Min 3: 12 Push press 95/65

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