Wednesday, June 24, 2020

CrossFit Albuquerque – CrossFit

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2 sets:

100 m run

20 jumping jacks

20 mountain climbers

10 quad stretches

:30 sit in bottom of squat (stretch ankles and calves as well)

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

5 spiderman crawls with sit back to stretch hamstring

10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)


Back Squat:

1 set of 8 reps @ 65% of 1-RM

1 set of 6 reps @ 70% of 1-RM

3 sets of 5 reps @ 75% of 1RM

*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*

Back Squat (5, 5, 5)


Metcon (Time)

For Time:

50 back squats


50 front squats


50 OHS

18 min Cap

*pick a load for each squat that you can do in at least sets of 10

*PVC can be used to WOD, there are a total of 150 squats, weightless might be the best option for most to try and fit within time cap.

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