Monday, May 17, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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 @ 65% of 1-RM

31X1 TEMPO

*should be below parallel*

Back Squat

Metcon

Metcon (Time)

For time:

20 Thrusters

20 Sumo deadlift high pulls

20 Push Press

20 OHS

20 Front squats

*Top of every minute, 4 burpees

RX+ 115/75

RX 95/65

L1 75/55

L2 happy weight

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