Thursday, January 20, 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

Weightlifting

On a 20 Minute Running Clock…

1 set of 5 reps at -10% of 5-RM

Bench Press

Metcon

Metcon (No Measure)

16 MIN Alternating EMOM:

1: Bent Over Barbell or DB Row – 8-12 reps

2: Barbell Shrugs

3: Rope Climb or Strict Pull Up

4: 40 secs Cardio of Choice