CrossFit Albuquerque – CrossFit
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
