CrossFit Albuquerque – CrossFit
Warm-up
2 Min cardio of choice
3 x 10 reps band walk outs
10 air squats
10 alternating spiderman lunges
10 alternating pigeon stretch
10 inch worms
1 min plank
Weightlifting
EMOM for 12 MIN:
Pause Bench Press
2 reps @ 65% of 1-RM
32X1 TEMPO
Bench Press
Metcon
Metcon (Time)
3 RFT:
10 MU
750 m row/2250 m bike/600 m run
RX+ ring mu
RX mix bar/ring
L1 15 strict pull-ups 500 m row
L2 15 strict scaled pullups, 500 m row
