CrossFit Albuquerque – CrossFit
Warm-up
2 MIN cardio of choice
3 x 10 reps Band Walkouts
30 sec side plank/side
60 sec regular plank
5 inch worms
10 air squats
10 single leg squats
1 min hand stand hold
Gymnastics
Gymnastics:15-20 MIN
Coach Led Warm-up with progressions/modifications to prepare for Metcon.
Metcon
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
500 m row
40 pistols
20 HSPU
RX+ weighted pistols (35/20), strict hspu
RX as written, kipping hspu
L1 scaled pistols, 1-2 mats kipping hspu
L2 80 lunges, off box/piled hspu
*Sub 40 push ups in place of hspu
