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
2 sets:
5 Tuck jumps
10 lateral jumps
10 front/back jumps
3 sets:
5 Front squat
5 push presses
Weightlifting
Front Squat or Back Squat:
(Athlete’s Choice)
1 set of 6 reps @ 80%
2 sets of 5 reps @ 85%+
*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)
Front Squat
Back Squat
Metcon
Metcon (Time)
4 RFT:
15/12 row cals
30 Thrusters
15 HSPU
RX+ 20/18 row cals, 95/65, kipping 4/2″ def
RX 15/12 row cals, 75/55, kipping HSPU
L1 12/10 cals, 55/35, kipping HSPU with mats or off box
L2 10/8 cals, happy weight, push press
*18 min cap
