CrossFit Albuquerque – CrossFit
Warm-up
200-400m run
3×10 band walkouts
5 inch worms
20 everest climbers
10 alternating pigeon
60 sec plank
Weightlifting
On a 20 MIN Running Clock…
8 Bench Press
Find an 8-RM
Bench Press
Metcon (No Measure)
16 MIN Alternating EMOM OPTION 1:
“Pump Focus”
Minute 1: :30 Zottmann Curls
Minute 2: :30 Dumbbell Triceps Kickbacks
Minute 3: :30 Hollow Body Hold/Rock
Minute 4: :30 Superman Hold
16 MIN Alternating EMOM OPTION 2:
“Gymnastics,
HSPU Focus”
Scaled
:30 hs hold *kick up or wall walk into hold*
:30 negatives to head, then kick back up. *31×1 tempo *No press*
:30 elbow stand hold
rest
RX
:30 handstand hold
:30 negatives with kip back up to to HS *31×1 tempo*
:30 elbow stand hold
rest
RX+
:30 FREE Standing HS Hold
:30 deficit negatives with kip back up to to HS *31×1 tempo*
:30 elbow stand hold
rest
