CrossFit Albuquerque – CrossFit
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
