CrossFit – Thu, Mar 30

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

E3MOM for 12mins:

8 Bench Press @60-65% of 1RM Bench Press.

Bench Press

Metcon (Time)

“Dave Rose’s 59 Burpee Challenge”

For Time:

59 Burpees to a 45/25lb Weight Plate

NOTE: Fastest Time in Each Class will receive a $50 Rogue Gift Card!!!

***Overall Fastest Man and Woman of the Daywill receive a $100 Rogue Gift Card. ***

Burpee Standards:

1. Burpee begins in a standing position.

2. Athlete must touch chest and thighs to ground before standing back up.

3. Athlete must then use a 2 foot take off to jump to specified weight plate.

4. Athlete may take a step towards weight plate before jumping, but must use a two foot take off to jump to the weight plate.

5. Athlete does NOT need to reach full hip extension once landing on the weight plate.

***GOOD LUCK and HAPPY BIRTHDAY Dave!***

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