CrossFit Albuquerque – Open Gym
Warm-up
2 Min Cardio of Choice
3 sets of 10 reps band walk outs
10 air squats
10 alternating spiderman lunges
10 alternating pigeon stretch
10 inch worms
1 min plank
Weightlifting
EMOM for 12 MIN:
Back Squat to a Box:
2 reps @ 60% of 1-RM
31X1 TEMPO
*should be below below parallel*
Box Squat
Metcon
Metcon (No Measure)
14 min EMOM:
Min 1: 10-12 Pull-ups
Min 2: 20 Air squats
RX+ w/ vest (20-14)
RX as written
L1 scale pull-ups, 15 air squats
L2 ring rows, 10-12 air squats
