Open Gym – Thu, Mar 23

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm up

2 mins cardio

1 min plank

Weightlifting

On a 20 min clock:Build to a 1RM Bench Press.

Bench Press

Metcon (No Measure)

Strength FOCUS: Option 1

12 min EMOM:

1- 6 strict pull ups

2- 12 DB Benchpress @2020

3- 18 Sested low bandedrow

4- 24 alt V-Ups

GYMNASTICS FOCUS: Option 2

12 min EMOM:

1- 30 sec jumping bar muscle ups

2- 30 sec bar dips

3- 30 sec negative pull ups 31X1

4- Rest

RX

Accumulate 10-15 bar muscle ups in as few sets as possible

RX+

Accumulate 20-30 bar muscle ups in as few sets as possible.