Monday, March 28, 2022

CrossFit Albuquerque – CrossFit

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Warm-up

2 MINS bike or run: get winded

5 sets of 10/side – band walk outs

Saddle stretch – 1 min

Sumo Squat stretch hold – 2 mins

Weightlifting

Back Squat or Front Squat

1 set of 8 reps at 65% of 1-RM

1 set of 6 reps @ 70% of 1-RM

3 sets of 5 reps @ 75% of 1-RM

Back Squat

Front Squat

Metcon

12 MIN AMRAP:

3 Thrusters

6 TTB

9 box jump overs 24/20″

RX + 165/105lbs

RX – 135/95lbs

Scaled L1 – 115/75lbs

Scaled L2 – 95/65lbs

Scaled L3 – happy weight

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP:

3 Thrusters

6 TTB

9 box jump overs

RX + 165/105lbs

RX – 135/95lbs

Scaled L1 – 115/75lbs

Scaled L2 – 95/65lbs

Scaled L3 – happy weight

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