Monday, April 4, 2022

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

20 banded good mornings

3×10 reps band walk outs

2 rounds:

5 pull ups

10 Push Ups

15 Air Squats

Weightlifting

Back Squat or Front Squat

2 set of 5 reps at 68-70% of 1-RM

2 set of 3 reps @ 78-80% of 1-RM

1 sets of 1 reps @ 88-90% of 1-RM

Back Squat

Front Squat

Metcon

Metcon (Time)

5 RFT:

10 Front Squats

10 burpees over bar

RX+ 135/95lbs

RX – 115/75lbs

Scaled L1 – 95/65lbs

Scaled L2 – 75/55lbs

Scaled L3 – happy weight

*15 MIN CAP*