CrossFit Albuquerque – CrossFit
Warm-up
Coach Directed.
Metcon
Metcon (No Measure)
15 MIN AMRAP for Quality:
– 2 MIN Cardio
– 15 Air Squats
– 50 ft. walking lunges
– 15 band walk outs/per side
– 1 Min Plank Hold
Weightlifting
25 MIN Running Clock…
Front squat
5 sets of 1 rep @ 87% of 1-RM
Then…
Back squat
5 sets of 1 reps at 90%
Front Squat (1, 1, 1, 1, 1)
87% of 1RM
Back Squat (1, 1, 1, 1, 1)
90% of 1RM
