Wednesday, September 30, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

200-400 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

10 pigeon

5 downward/upward dog

10 scap push ups

10 lateral hops

10 front to back hops

3 sets

5 top down deadlifts

5 ring rows

Weightlifting

Find a 1-RM Deadlift

Deadlift

Metcon

Metcon (No Measure)

10 min EMOM:

Min 1: 15-.20 American KBS

Min 2: 12-15 TTB

RX+ 70/53 TTB

RX 53/35, TTB

L1 35/26#, hanging legs raises

L2 happy weight floor leg raises/v-ups

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