CrossFit Albuquerque – Open Gym
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
