CrossFit Albuquerque – CrossFit
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
