Monday, April 11, 2022

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walk outs

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank

Weightlifting

Back Squat or Front Squat

1 set of 8 reps at 65% of 1-RM

1 set of 6 reps @ 70% of 1-RM

3 sets of 5 reps @ 78-80% of 1-RM

Back Squat

Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP:

10 DB Thrusters

10 CTB Pull Ups

100 m run

RX – 50/35lbs

Scaled L1 – 35/20lbs, chin over bar

Scaled L2 – 20/10lbs, banded pull ups

Scaled L3 – training bar or air squats, ring rows