Monday, January 10, 2022

CrossFit Albuquerque – CrossFit

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Warm-up

200-400m run

20 banded good mornings

3×10 reps band walk outs

10 air squats

10 bird dogs

20 Everest climbers

Weightlifting

On a 20 Minute Running Clock…

Find a 10-RM Back Squat or Front Squat (athletes choice)

NOTE: try to increase from last week 5-10lbs!

Then…

1 set of 10 reps at -10% of 10-RM

Back Squat

Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP:

10 CTB Pull ups

20 Overhead DB Lunges

40 DU

RX – 50/35lbs, CTB

Scaled L1 – 35/20lbs, Pull Up

Scaled L2 – 20/10lbs, Ring Row

Scaled L3 – body weight

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