CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
10 air squat
30 hip bridges
20 alternating lunges
3 x 10 reps band walkouts
60 sec plank
Weightlifting
E3MOM for 15 MINS:
2 Paused Front Squats (3 secs) + 2 1&¼ rep front squat + 2 full front squat
*Build to heavy for the day*
(should be 75-85% of 1-RM)
Metcon
Metcon (Weight)
15 min EMOM:
Min 1 5 Power Cleans
Min 2 50 DU
Min 3 10-15 HSPU
RX+ 185/135
RX 165/115
L1 155/105, 1-2 ab mat hspu
L2 happy weight, 100 single unders, off box hspu
