CrossFit Albuquerque – CrossFit
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
1sunstroke
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