Friday, July 23, 2021

CrossFit Albuquerque – CrossFit

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Warm-up

200-400m run

3×10 reps band walk outs

10 everest climbers

10 bird dogs

30 sec calf stretch against wall/side

10 front squats with barbell

Weightlifting

E3MOM for 15 MINS:

1 Paused Front Squat (3 secs) + 1 1&¼ rep front squat + 1 full front squat

*Build to heavy for the day (should be 80-90% of 1-RM*

Metcon

Metcon (Time)

For Time:

50 over db burpees

50 alt oh db lunges

500 m row

Rx+ 70/50

Rx 50/35

L1 40/25

L2 40 burpees, 35/15, 400 m row