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
On a 20 Minute Running Clock…
Perform 5 sets of 5 reps on Zercher Squats at a challenging weight. Form before intensity!
*modify with back or front squat if not comfortable with movement or have a limitation*
Zercher Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
2 Sets:
5 min AMRAP:
5 Strict HSPU
5 Box Jumps
*Rest 2 min btw sets
RX+ 36/30 strict def 4/2″
RX 30/24
L1 24/20, strict with 1-2 mats
L2 higher than normal, strict scale
