Monday, March 22, 2021

CrossFit Albuquerque – CrossFit

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Warm-up

400m run or 2 min jog

3 sets of 10 band walk outs each side

10 inch worms

5 spiderman lunges each leg

Weightlifting

EMOM for 10 MINS:

1 Back Squat @ 75-85% of 1-RM

*If you feel good, go heavier!*

Back Squat

Metcon

Metcon (Time)

For Time:

“Jackie”

1000m row

50 Thrusters #45/35

30 Pull ups

RX+ CTB pull ups

RX – PU, row, bike, or 800m run

Scaled L1 – ring rows

Scaled L2 – half distance, half thrusters

*THIS IS A SPRINT. Should be a sub 10-12 MIN workout. Scale movements accordingly. *

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

30 Responses

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