Wednesday, November 4, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

400 m run

10 thoracic twists

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

3 sets:

5 v-ups

5 air squats

10 lateral hops

Weightlifting

Back Squat or Front Squat:

*athlete choice*

1 set of 8 reps @ 62.5%

1 set of 6 reps @ 70%

3 sets of 5 reps @ 75%

*stay with percentages even if they feel too light*

Back Squat

Front Squat

Metcon

Metcon (Time)

12 min AMRAP:

20 Air squats

18 TTB

40 DU

RX as written

L1 Hanging leg raises, 80 single unders

L2 V-ups or floor leg raises, 80 Single unders

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