CrossFit – Fri, Nov 17

CrossFit Albuquerque – CrossFit

Warm-up

200-400m run

3×10 band walkouts

1 Min Plank

Gymnastics

Technique Builder:

2 Rounds:

3-5 pull ups

5 push ups

3 Rounds:

5-10 Hollow Body Rocks

:30 superman hold

3 Rounds:

5 Hollow Body/ Superman

Swings on Rig

3 Rounds :

3-5 jumping or banded MU

Metcon (Time)

3 Rounds:

30/20 Cal Row

30 Push Ups

Rest 3:00

3 Rounds:

30/20 Cal Bike

20 T2B

Rest 3:00

3 Rounds:

200-meter Run

10 Bar MU’s

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