CrossFit Albuquerque – CrossFit
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
