Wednesday, February 9, 2022

CrossFit Albuquerque – CrossFit

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Warm-up

2 MIN Cardio of Your Choice

5 inch worms

10 air squats

20 alternating lunges

3×10 band walk outs

1 MIN plank

Weightlifting

On a 20 MIN Running clock…

Build to a 2-RM back or front squat, for the day.

Back Squat

Front Squat

Metcon

Metcon (AMRAP – Reps)

15 MIN running clock…

4 RFT:

25 wall balls

50 DU

Then…in remaining time:

Max reps Ring or Bar MU

Scaled – pull ups or ring rows

RX – 20/14lbs

Scaled L1 – 14/10lbs

Scaled L2 – happy weight

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