Monday, July 19, 2021

CrossFit Albuquerque – CrossFit

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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*

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