CrossFit Albuquerque – CrossFit
Warm-up
200-400m run
3×10 band walkouts
2-3 Rounds of Cindy:
5 pull ups
10 push ups
15 air squats
Metcon (Time)
“Murph Prep.”
For Time:
400-meter Run
3 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
400-meter Run
2 Rounds:
10 Pull Ups
20 Push Ups
30 Air Squats
400-meter Run
1 Round:
15 Pull Ups
30 Push Ups
45 Air Squats
RX+ Add 20/14# Vest
RX – As Written
Scaled L1 – Banded Pull Ups, Knee Push Ups, Air Squats
Scaled L2 – Ring Rows, Knee Push Ups, Air Squats
Scaled L3 – Happy Weights and Movements
