CrossFit Albuquerque – Open Gym
Warm-up
2 MIN Cardio of Choice
3 sets: 10 band walks out each side
2 sets:
5 pull ups
10 pvc pipe thrusters
Strength Work
Front Squat
Every 90 secs for 15 MIN:
2 reps at 70%
Metcon
5 RFT:
9 Thrusters
12 pull ups
RX+ 115/75lbs, CTB
RX- 95/65lbs, pull ups
Scaled L1 – 75/55lbs, jumping or banded PU
Scaled L2 – 55/35lbs, ring rows
Scaled L3 – happy weights and move
