CrossFit – Mon, Nov 14

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.

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