CrossFit Albuquerque – CrossFit
Warm-up
2 min cardio
10 arm circles forward and back
20 everest climbers
10 alt pigeon stretch
10 alt scorpion stretch
10 lateral lunges
30 hip bridges
20 dead bugs
Weightlifting
Back Squat
E3MOM for 15 mins:
1 rep at 85-90% of 1-RM.
*WE are NOT maxing out*
Back Squat
Metcon
3 RFT:
20 CAL Row, BIKE or SKI
20 Box jumps
20 Pull ups
Goal time 12-16 MINS.
**18 MIN CAP**
RX+ – 24/20″, ctb
RX – 24/20″, pull up
Scaled L1 – 24/20, ring row
Scaled L2 – 20/12, ring row
