Friday, January 31, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

Coach Directed.

Metcon

Metcon (No Measure)

20 MIN AMRAP for Quality:

-2 MIN Cardio

– 20 Ab Mat Sit Ups or GHD

– 8-12 reps DB Row/side

– 10 strict TTB

– 20 Band Pull-Aparts

– 1 Min Hollow Body Hold

-1 Min HSW practice or Hold or Leaning Plank Hold

Weightlifting

On a 20 Min Running Clock…

Bench Press:

3 sets of 3 reps @ 80% of 1-RM

Then…

Seated DB Strict Press:

4 sets of 8-12 reps

RX+ 70/50lbs

RX – 50/35lbs

Scaled – pick weight accordingly

Bench Press

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