CrossFit – Wed, Sep 28

CrossFit Albuquerque – CrossFit

Warm-up

200-400m run

3×10 reps band walk out

30 glute bridges

10 alternating lunges

2 min squat hold

Weightlifting

E3MOM for 15min:

Deadlift: 4 reps @20X1+ 1 rep with 2-Second Pause at Mid-Shin

*Note 10lb increase from last week

Note, this is 2-seconds down, no pause at the bottom, accelerate up, one breath at the top for the first four reps. On rep five the tempo is three seconds down, two second pause in the bottom, and accelerate up.

Deadlift

Metcon

Metcon (Time)

For Time:

15,12,9 reps of:

Thrusters

T2B

RX+ 115/75 lbs

RX – 95/65 lbs

Scaled L1 -75/55 lbs, Hanging Leg Raises

Scaled L2 – 45/35 Hanging Leg Raises

Scaled L3 – happy weight

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