CrossFit Albuquerque – CrossFit
Warm-up
400m run or 2 MIN Cardio
10 arm circles forward
10 arm circles back
10 over unders
10 arm swings up and down
10 perfect push ups
5-10 pull ups or ring rows
1 minute plank
Weightlifting
EMOM for 12 MIN:
Pause Bench Press
2 reps @ 70% of 1-RM
32X1 TEMPO
Bench Press
Metcon
Metcon (Time)
4 sets:
10 strict pull-ups
400 m run
*Rest 1 min btw efforts
Run hard 🙂
