Wednesday, June 22, 2022

CrossFit Albuquerque – CrossFit

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2 Minute Cardio


2 Sets:

15x Band Pull Aparts

30’ Banded Side Step R/L

15x Banded Glute Bridge


E3MOM for 12 MIN:

Deadlift 8 Reps @ 30X1 tempo

Note, work up to 65-70% of 1RM.



Metcon (No Measure)

EMOM for 16min:

Minute 1: 1-2 Rope Climbs

Minute 2: 6-8 SHSPU’s

Minute 3: 10-12 T2B

Minute 4: :45 DU’s

RX – as written

Scaling Options

HSPU: modify with kipping hspu, DB seated press, or wall walks

TTB: modify with hanging leg raises, GHD, or lying leg raises

Rope Climbs: modify with seated to standing climbs or ring rows

DU: modify with max reps high slow singles, or 45 secs steady state cardio machine

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