Friday, February 11, 2022

CrossFit Albuquerque – CrossFit

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Warm-up

2 MIN Cardio of Your Choice

5 inch worms

10 air squats

20 alternating lunges

3×10 band walk outs

1 MIN plank

Weightlifting

E3MOM for 15 MIN:

1 Power Snatch + 2 Hang Power Snatch + 3 Overhead Squats

1 Power Snatch + 2 Hang Power Snatch + 3 OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by OHS + Burpee

Minute 1 – 1 OHS + 1 Burpee over bar

Minute 2 – 2 OHS + 2 burpees over bar

Minute 3 ….

Minute 4…

Until failure to complete all the reps in the round.

RX – 75/55lb

Scaled L1 – happy weight

Scaled L2 – air squats or PVC OHS, burpee in place

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