CrossFit Albuquerque – CrossFit
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
