Wednesday, October 21, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

2 sets:

100 m run

20 jumping jacks

20 mountain climbers

10 lateral lunges

3 sets 4 position spiderman crawl

10 bird dogs

5 downward/upward dogs

10 thoracic twists

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

3 sets:

5 v-ups

10 lateral jumps

10 front to back jumps

5 slow air squats

Weightlifting

Front Squat:

4 sets of 5 reps @ 60-70%

*2 second pause at the bottom of squat*

EXPLOSIVE on way up.

NOTE: try to go just a little heavier than last week.

Front Squat

Metcon

Metcon (AMRAP – Reps)

14 min EMOM:

Min 1: :40 max TTB

Min 2: :40 max wallballs

Min 3: 50 DU

*score is number of TTB+wallballs

RX+ 30/20#

RX 20/14#

L1 Hanging leg raises,18/12#, 100 single unders

L2 floor leg raises/v-ups, 14/10#, 100 single unders

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