CrossFit Albuquerque – CrossFit

Warm-up

2 MIN CARDIO

3×10 band walkouts

10 bird dogs

1 min plank

Weightlifting

On a 15 MIN Running Clock…

3RM Bench Press

Bench Press

Metcon (No Measure)

Bodybuilding:

16 min EMOM:

Minute 1 ::5 Eccentric Only Focused Hand Stand Push Up

*Tempo is 5 secs down.

NOTE: choice, either kip back to top of movement, or kick down and kick back up to the wall.

Minute 2 : 30 secs Copenhagen Plank L

Minute 3 : 30 secs Copenhagen Plank R

Minute 4 :8-12 Reps Bent Over Barbell Rows

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