Open Gym – Thu, Mar 30

CrossFit Albuquerque – Open Gym

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Warm-up

200-400m run

3×10 band walkouts

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank

Weightlifting

E3MOM for 12mins:

8 Bench Press @60-65% of 1RM Bench Press.

Bench Press

Metcon (No Measure)

16 MIN Alternating EMOM OPTION 1:

“Pump Focus”

Minute 1: :30 Barbell Curls

Minute 2: :30 Banded Tricep Extensions

Minute 3: :30 Seated DB Curls

Minute 4: :30 DB O/H Tricep Extensions

16 MIN Alternating EMOM OPTION 2:

“Gymnastics, Bar Muscle up Focus”

Scaled

:30 Jumping Bar MU

:30 Bar Dips

:30 secs banded pull up negatives, 31×1

NOTE: 3 secs down, 1 sec pause at stretch bottom position, fast up, 1 sec hold at top

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