Open Gym – Thu, Apr 27

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

E3MOM for 12 mins:

6 Bench Press

Use 80% of 8RM from 4/20.

Bench Press

Metcon (No Measure)

16 MIN Alternating EMOM

OPTION 1:

“Pump Focus”

Minute 1: :30 Straight Bar Curls

Minute 2: :30 Narrow Grip Push Ups (add feet to incline for challenge)

Minute 3: :30 L-Hang from Bar

Scale – knees only or lying elevated feet hold

Minute 4: :30 banded good mornings.

OPTION 2:

“Gymnastics,

Double Under Focus”

Scaled

:30 Single Under with Power Jumps

Rest

:30 Double Under Attempts or Leg double taps

rest.

RX

:30 single unders with power jumps

:30 double unders

:30 crossover single unders

rest

RX+

:30 single unders with power jumps

:30 crossover single unders

:30 crossover double under attempts

rest

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