CrossFit – Wed, Nov 16

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

E2MOM for 10mins:

3 Front Squat @32X1.

*Note, start with 70% of 1RM Front Squat

 Tempo is three seconds down, two second pause in bottom position, accelerate up, one second breath at the top of the movement.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

20/15 Cal Row

20 T2B

20 Barbell Front Rack Lunge

RX+ 135/95 lbs, T2B

RX – 115/75 lbs, T2B

Scaled L1 – 95/65lbs, Hanging Leg Raises

Scaled L2 – 75/55lbs, Hanging Leg Raises

Scaled L3 – happy weights

Front Squat

Metcon

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