CrossFit Albuquerque – CrossFit

Warm-up

2 MIN CARDIO

3×10 band walkouts

10 bird dogs

1 min plank

Weightlifting

E2Mx5:

1 Power Clean + 1 Push Jerk + 1 Full Clean + 1 Split Jerk @ 70% of Clean and Jerk

Increase 5-10 lbs from last week.

1 Power Clean + 1 Push Jerk + 1 Full Clean + 1 Split Jerk

Metcon (Time)

3 Rounds for time:

30/24 Calorie Bike

10 Burpee Pull Up

*time cap 10 MIN*

RX – as written

Scaled L1 – 6 reps

Scaled L2 – 3 reps

Scaled L3 – coach directed

4 MINS: TABATA

20 secs hollow body hold

10 sec rest

20 sec superman

10 sec rest

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