Open Gym – Fri, Nov 10

CrossFit Albuquerque – Open Gym

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Warm-up

200-400m run

3×10 band walkouts

1 Min Plank

NOTE : WE highly recommend LAGER LIFT OFF Athletes, take today as a rest day.

FOAM ROLL, STRETCH, FOCUS.

Weightlifting

12 min EMOM:

1 Squat Clean + 1 Split Jerk

Metcon (No Measure)

3 Sets:

4 MIN AMRAP:

*REST 2 MIN

3 front squat

3 pull ups

6 front squat

6 pull ups

9 front squat

9 pull ups

…keep increasing reps by 3 reps each round.

RX+ – 115/75lbs, CTB

RX – 95/65lbs, Pull up

Scaled L1- 75/55 lbs, Pull up (banded or jumping)

Scaled L2 – 55/35lbs, jumping pull ups or ring rows.

Scaled L3 – happy weights movements

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