Friday, July 31, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

400 m run

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

3 sets:

10 step back lunges

5 push ups

5 half burpees

LAST:

5 strict pullups/ring rows

Weightlifting

Bench Press:

2 sets of 3 reps @ 85% of 1-RM

2 sets of 2 reps @ 90-95% of 1-RM

*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*

Bench Press

90-95%

Metcon

Metcon (AMRAP – Reps)

9 min AMRAP:

1-2-3-4-5…

Devils Press 50/35

2-4-6-8-10….

CTB

RX+ 50/35, CTB

RX 50/35 CTB

L1 40/25, Banded CTB

L2 30/20, Ring rows

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