CrossFit Albuquerque – CrossFit
Warm-up
200-400m run
10 air squat
20 alternating lunges
3 x 10 reps band walkouts
Plate hold overhead 1 min
60 sec plank
Weightlifting
Every 2:30 for four sets (10mins total)
10 Back Squat @20X1.
*Note, start with 60% of 1RM. Increase 10#’s each week.
Back Squat
Metcon
Metcon (Time)
For Time:
100,80,60,40,20 reps of DU’s
25,20,15,10,5 reps of Pull Ups
RX+ C2B, DU’s
RX – Pull Ups, DU’s
Scaled L1 – Band Assisted Pull Ups,, SU’s
Scaled L2 – Ring Rows, SU’s
Scaled L3 – happy weights
Optional “recovery” Workout
“Recovery Workout.”
Bike or Row 30-minutes @Easy Pace:
Every 5 Minutes on the minute complete:
3-5x Strict Pull Ups.
8-10x Push Ups.
15x Glute Bridge.
After AMRAP…
Stretch: Shoulders, Lower Back,
Hamstrings, and Quads.
