CrossFit Albuquerque – CrossFit
Warm-up
200-400m run
3×10 band walk outs
5 inch worms
20 everest climbers
10 alternating pigeon
60 sec plank
Weightlifting
Back Squat or Front Squat:
1 set of 6 reps at 72.5-75% of 1-RM
2 set of 5 reps @ 82.5-85% of 1-RM
Back Squat
Front Squat
Metcon
Metcon (Time)
3 RFT:
15/12 calorie bike or row
12 burpees over barbell
9 Clusters
*Rest 1 minute between each round
RX+ 115/75lbs
RX – 95/65lbs
Scaled L1 – 75/55lbs
Scaled L2 – 55/35lbs
Scaled L3 – happy weight
