Tuesday, April 13, 2021

CrossFit Albuquerque – CrossFit

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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

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