CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
20 banded good mornings
3×10 reps band walk outs
10 air squats
10 bird dogs
20 Everest climbers
Weightlifting
On a 20 Minute Running Clock…
Find a 10-RM Back Squat or Front Squat (athletes choice)
NOTE: try to increase from last week 5-10lbs!
Then…
1 set of 10 reps at -10% of 10-RM
Back Squat
Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP:
10 CTB Pull ups
20 Overhead DB Lunges
40 DU
RX – 50/35lbs, CTB
Scaled L1 – 35/20lbs, Pull Up
Scaled L2 – 20/10lbs, Ring Row
Scaled L3 – body weight
