Saturday, July 30, 2022

CrossFit Albuquerque – CrossFit

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Warm-up

200-400m run

3×10 band walk outs

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank

Metcon

Metcon (Time)

Partner Metcon:

For Time:

Row 2,000 meters “Alternate every 250-meters”

Then…

50 DB S2OH

50 Pull Ups

50 DB Front Squats

Row 2,000 meters “Alternate every 250-meters”

RX- 50/35/ C2B

Scaled L1 -35/25/ Pull Ups

Scaled L2 -35/25/ Banded Pull Ups

Scaled L3 – happy weights

Extra Credit

4 Sets:

10 Hollow Rocks

10 Tuck Ups

10 Alternating V-Ups

:10 Hollow Hold

Rest 1:00