Monday, April 25, 2022

CrossFit Albuquerque – CrossFit

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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

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