Monday, May 9, 2022

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

2 Minutes Cardio of choice

3 sets of 10 band walk outs

60 sec plank

Weightlifting

Back Squat or Front Squat

1 set of 6 reps at 75-78% of 1-RM

2 set of 5 reps @ 85-88% of 1-RM

Back Squat

Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP:

400m run

20 wall balls

RX – 20/14lbs

Scaled L1- 14/10lbs

Scaled L2 – 10/6lbs

Scaled L3 – happy weight