CrossFit Albuquerque – CrossFit
Warm-up
200-400m run
3×10 band walkouts
1 Min Plank
Gymnastics
Technique Builder: At your own pace\with a 20 min running clock.
2 Rounds:
3-5 pull ups
5 push ups
3 Rounds:
5-10 Hollow Body Rocks
:30 superman hold
3 Rounds:
5 Hollow Body/ Superman
Swings on Rig
3 Rounds :
3-5 jumping or banded MU
Metcon (Time)
3 Rounds:
30/20 Cal Row
30 Push Ups
Rest 3:00
3 Rounds:
30/20 Cal Bike
20 T2B
Rest 3:00
3 Rounds:
200-meter Run
10 Bar MU’s
*20 MIN CAP*
RX – as written
Scaled L1 – 20 push ups, 10 TTB, 2-5 bar mu or jumping mu
Scaled L2 – 10 push ups, 10 leg raises, 5 jumping pull ups or ring rows
Scaled L3 – ask coach for scaling
