CrossFit Albuquerque – CrossFit
Warm-up
50-100 du or singles
10 wall balls
10 lunges in place
10 kb swings
10 box jumps
5 toes to bar
5 pull ups
5 burpees
5 supermans
Weightlifting
Back Squat:
2 sets of 5 reps at 80-85%
*goal is to go heavier than 2 weeks ago*
Back Squat
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
RX+ pull ups, 50/35lbs kb, toes to bar, back extensions
RX – as Written
Scaled L1 – 30 reps each movement
Scaled L2 – 20 reps each movement
*22 minute time cap*
