CrossFit Albuquerque – CrossFit
Warm-up
200-400m run
20 banded good mornings
3×10 reps band walk outs
Weightlifting
E3MOM for 12 MIN:
Deadlift 8 reps @ 30X1 tempo
Add 10lbs from the week before; if able.
Deadlift
Metcon
Metcon (No Measure)
EMOM for 16MIN:
Minute 1: 2 Rope Climbs
Minute 2: 8 SHSPU
Minute 3: 12 Pistols
Minute 4:40 secs hollow body hold
RX+ legless RC
RX – as written
Scaling Options
HSPU:strict hspu with ab mats, kipping hspu, DB seated press, or wall walks
Pistols: modify with: single leg split squats, single leg squat to box
Rope Climbs: modify with seated to standing climbs or ring rows
