Friday, January 10, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

Coach Directed.

Weightlifting

Back squat

5 sets of 4 reps @ 78%

Back Squat (4, 4, 4, 4, 4)

Metcon

Metcon (Time)

For time:

30/20 Calorie Assault Bike

15 Ring MU

30/20 Calorie Assault Bike

RX+ – AB, Ring

RX – AB, Bar

Scaled L1 – Jumping or Banded MU

Scaled L2 – row, 15 ring pull ups + 15 dips

Scaled L3 – row, 15 banded pull ups + 15 push ups or box dips

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