Monday, April 18, 2022

CrossFit Albuquerque – CrossFit

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Warm-up

200-400m run

3×10 band walk outs

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank

Weightlifting

Back Squat or Front Squat

2 set of 5 reps at 70-72.5% of 1-RM

2 set of 3 reps @ 80-82.5% of 1-RM

1 sets of 1 reps @ 88-90% of 1-RM

Back Squat

Front Squat

Metcon

Metcon (Time)

5 RFT:

300 m run

15 WBS

RX+ 30/20lbs

RX – 20/14lbs

Scaled L1 – 14/10lbs

Scaled L2 – 200m run, 10/6lbs

Scaled L3 – happy weight and distance

*16 MIN Time Cap*