CrossFit Albuquerque – CrossFit
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 lateral hops
10 front to back hops
3 sets
5 top down deadlifts
5 half burpees
5 tuck jumps
Weightlifting
Deadlift:
1 set of 6 reps @ 75% of 1-RM
2 sets of 5 reps @ 85-90% of 1-RM
*if still working up to your pre-quarantine #’s, please use 90% of your max as the baseline 1-RM*
Deadlift (5, 5)
Metcon
Metcon (Weight)
20 min EMOM:
Min 0-4: 5 Deadlifts
Min 5-9: Over Bar Burpees
Min 10-14: 5 Deadlifts
Min 15-19: Row/bike cals
RX+ 355/225, 15 burpees, 20/18 row/bike cals
RX 275/185, 12 burpees, 15/12 cals
L1 225/155, 10 burpees, 12/10 cals
L2 185/125, 10 no over bar burpees, 10/8 cals
