CrossFit Albuquerque – CrossFit
Warm-up
Coach Directed.
Metcon
Metcon (No Measure)
4 Full Rounds for Quality:
2 MIN Cardio of choice
With an empty barbell:
5 strict press
5 push press
5 push jerk
5 split jerk
2 Rope Climbs
12 DB Rows
20 Ab Mat Sit ups or GHD
Weightlifting
4 sets of 6 reps heavy barbell curls
Then…
4 sets of 12 reps hammer curls with DB’s
Then…
1 set of MAX effort Push ups
