CrossFit Albuquerque – Home Workouts

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Warm-up

2 MIN CARDIO

3×10 band walkouts

10 bird dogs

1 min plank

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
RX – 20/14lbs, 135/95lbs

Scaled L1 – 14/10lbs, 115/75lbs

Scaled L2 – 10/6lbs, 95/65lbs.

Scaled L3 – Coach Directed

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