CrossFit Albuquerque – Open Gym
Warm-up
400 m run or 500m row
3 rounds of:
5 pull ups
10 push ups
15 air squats
Weightlifting
Back Squat or Front Squat
1 set of 6 reps at 77-79% of 1-RM
2 set of 5 reps @ 86-88% of 1-RM
Back Squat
Front Squat
Metcon
Metcon (Time)
For Time:
21,15,9,6,3 reps of:
C2B pull ups
*Run 200-meters after each set.*
RX+ CTB
RX – Pull up
Scaled L1 – banded pull ups
Scaled L2 – ring rows
Goal: sets of pull ups should be unbroken. Scale accordingly. Example: if unable to do sets of CTB unbroken, scale to Pull ups, if unable to do pull ups unbroken, scale to banded or ring rows.
