Monday, July 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

Every 90 secs for 15 Minutes:

3 Box Squats 60-65%

*Focus is speed on concentric phase*

Note: box height should be set to parallel (not below 90 degrees)

Box Squat

Metcon

Metcon (Time)

For Time:

21,15,9 reps of:

T2B

Run 400-meters after each set

RX – as written

Scaled L1 – hanging leg raises

Scaled L2 – lying leg raises, 300m run

Scaled L3 – happy movements, 200m run