CrossFit Albuquerque – CrossFit
Warm-up
400m run or 2 MIN Cardio
10 ring rows
10 perfect push ups
10 hollow body superman rocks on rings or bar
30 sec side plank/side
Weightlifting
20 Minute Running Clock…
Bench Press:
1 sets of 8 reps @ 65%
1 set of 6 reps @ 70%
3 sets of 5 reps @ 75%
Bench Press
Metcon
Metcon (No Measure)
Arm Pump Day!
16 MIN ALT. EMOM
1. DB or Barbell Curls 12 reps
2. 40 secs – Push ups
3. Heavy Farmer Holds – 40 secs
4. 40 secs Max Ring or Bar MU OR MU Transitions
