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 clock:Build to a 1RM Bench Press.
Bench Press
Metcon (No Measure)
Strength FOCUS: Option 1
12 min EMOM:
1- 6 strict pull ups
2- 12 DB Benchpress @2020
3- 18 Sested low banded row
4- 24 alt V-Ups
GYMNASTICS FOCUS: Option 2
12 min EMOM:
1- 30 sec jumping bar muscle ups
2- 30 sec bar dips
3- 30 sec negative pull ups 31X1
4- Rest
RX
Accumulate 10-15 bar muscle ups in as few sets as possible
RX+
Accumulate 20-30 bar muscle ups in as few sets as possible.
