Saturday, March 20, 2021

CrossFit Albuquerque – CrossFit

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Warm-up

1-2 min jog

2 sets:

30 sec bottom of squat hold

5 good mornings

4 spidermans

10 alt quad stretch

5 neck rolls in each direction

5 shoulder rolls

:30 shoulder/chest stretch

10 arm swings forward/back

5 no push up inch worm

Metcon

Base Conditioning:

E3MOM for 15 MINS:

Running/Rowing/Biking Repeats:

MAX distance in 90 secs, rest 90 secs

Metcon

Metcon (Time)

For time :

Buy in 800 m run

10 rounds:

4/3 ring mu

15 sit ups

20 air squats or alt lunges

Buy out 800 m run

*25 min cap

RX as written

L1 scaled mu or 4 ctb+4 dips

L2 shorten runs and 8 ring rows+8 dips

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