CrossFit Albuquerque – CrossFit
Warm-up
200-400m run
3×10 band walkouts
1 Min Plank
NOTE : WE highly recommend LAGER LIFT OFF Athletes, take today as a rest day.
FOAM ROLL, STRETCH, FOCUS.
Weightlifting
12 min EMOM:
1 Squat Clean + 1 Split Jerk
Metcon (No Measure)
3 Sets:
4 MIN AMRAP:
*REST 2 MIN
3 front squat
3 pull ups
6 front squat
6 pull ups
9 front squat
9 pull ups
…keep increasing reps by 3 reps each round.
RX+ – 115/75lbs, CTB
RX – 95/65lbs, Pull up
Scaled L1- 75/55 lbs, Pull up (banded or jumping)
Scaled L2 – 55/35lbs, jumping pull ups or ring rows.
Scaled L3 – happy weights movements
