Wednesday, June 16, 2021

CrossFit Albuquerque – CrossFit

View Public Whiteboard

Warm-up

200-400 m run

3×10 reps band walk outs

10 alt. spiderman lunges

10 alt. Pigeon stretches

5 inch worms

10 good mornings w bar

30 sec side plank/side

Weightlifting

20 Minute Running Clock…

Deadlift:

2 sets of 5 reps @ 70%

2 set of 3 reps @ 80%

1 set of 1 reps @ 90%

Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by deadlift plus burpee:

EMOM 1+1, 2+2…

until you can’t complete reps within minute

RX+ 225/155

RX 185/135

L1 155/105

L2 135/95, no push up burpees

Leave a Reply