CrossFit – Wed, Nov 23

CrossFit Albuquerque – CrossFit

Warm-up

2 min cardio

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

*Increase 5-10 lbs from last week*

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

Front Squat

Metcon

Metcon (Time)

For Time:

10,20,30 reps of:

Cal Bike

Pull Ups

RX+ C2B Pull Ups

RX – Pull Ups

Scaled L1 – Band Assisted Pull Ups

Scaled L2 – Jumping Pull Ups

Scaled L3 – happy weights

Leave a Reply