CrossFit Albuquerque – CrossFit

Warm-up

2 MIN CARDIO

3×10 band walkouts

10 bird dogs

1 min plank

Weightlifting

On a 15 MIN Running Clock…

3 Back Squat

*Build to a heavy 3-RM for the day*

Back Squat

Metcon (Time)

3 RFT:

30/24 Row

30 Alt. DB Hang Clean and Jerk

30 V-Ups

*20 MIN CAP*

RX – 50/35lbs

Scaled L1 – 35/25lbs, alternating v-ups

Scaled L2 – 25/15lbs, ab mat sit ups or hanging knee raises

Scaled L3- coach directed

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