Wednesday, June 10, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

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

5 downward/upward dog

10 scap push ups

3 sets:

10 step back lunges

:15 hs hold

5 push ups

5 tuck jumps

Weightlifting

Push Press from rack or floor

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

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

Push Press (5, 5, 5, 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP:

10 HSPU (scale movement if you cannot comlete in 2 sets)

20 Box jumps (no rebound)

30 Dumbell FR lunges 50/35

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