Monday, August 1, 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

Every 90 secs for 15 Minutes:

3 Box Squats 60-65%

*Focus is speed on concentric phase*

INCREASE 10 lbs from previous week

Note: box height should be set to parallel (not below 90 degrees)

Box Squat

Metcon

505 Gone Bad (AMRAP – Reps)

For Time:

“505-Gone Bad”

3 Sets For Max Reps:

1:00 Wall Balls 20/14

1:00 Box Jumps 24/20″

1:00 DB Push Press 35/20

1:00 Cal Row

1:00 Rest