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
