Open Gym – Fri, Oct 21

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walkouts

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank

Weightlifting

E2MOM for 10mins:

1 Low-Hang Clean + 1 Clean + 1 Jerk

*increase 5lbs from last week*

E2MOM for 6mins:

5 Push Press

*Increase 5lbs from 10/7

1 Hang Clean+ 1 Clean + 1 Jerk of choice

Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

15 cal row/bike/ski

50’ KB front rack carry

15 cal row/bike/ski

100’ Walking lunge

15 cap row/bike/ski

:30 Hollow body hold

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