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
