CrossFit Albuquerque – CrossFit
Warm-up
200-400m run
3×10 band walk outs
5 inch worms
20 everest climbers
10 alternating pigeon
60 sec plank
Weightlifting
Bench Press:
1 set of 6 reps at 72.5-75% of 1-RM
2 set of 5 reps @ 82.5-85% of 1-RM
Bench Press
Metcon
Metcon (No Measure)
16 MIN Alternating EMOM:
1. 45 secs max effort push Ups
2. 10 DB Rows/Side
3. 45 secs max effort L-Sit Hold (hanging or seated)
4. 10 DB Bicep Curls