CrossFit Albuquerque – CrossFit
Warm-up
2 MIN cardio of choice
3 x 10 reps Band Walkouts
30 sec side plank/side
60 sec regular plank
5 inch worms
10 air squats
Weightlifting
Back or Front Squat: (athletes choice)
E3MOM for 15 MINS:
8 reps (building each set)
*slow eccentric 5 seconds to the bottom of squat. NO Pause at bottom.*
Goal is to build to a heavy 8RM for the day*
Aim for 75% of max as final weight.
Back Squat
Front Squat
Metcon
Metcon (Time)
E4MOM for 16 MINS:
50 DU
30 Wallballs
RX+ 30/20
RX 20/14
L1 mix du and single unders, 18/12
L2 100 single unders, 14/10
*Score slowest round
