CrossFit Albuquerque – CrossFit
Warm-up
Coach Directed.
Metcon
Metcon (No Measure)
20 MIN AMRAP for Quality:
– 2 Minutes Cardio of Choice
– 10 Glute bridges with plate or barbell
– 10 ring rows with 2 sec decent
– 10 goblet squats
-20 GHD or ab mat sit ups
– 20 calf raises with kb (short pause at top)
Weightlifting
Front Squat
3 sets x 3 reps @ 60-70% of 1-RM
*With bands attached from the floor.*
If not using bands perform 3×3 @ 80%
