Open Gym – Thu, Mar 9

CrossFit Albuquerque – Open Gym

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Warm-up

2 min cardio

1 min plank

20 banded walkouts

Weightlifting

E3MOM for 15 mins: 2Bench Press @20X1

*Note, Use 85% of 3RM from 2/23.

Bench Press

Metcon

Metcon (No Measure)

Strength Accessories:

Option 1: Pump Focus

16 min alt EMOM:

1: 8-10 bicep curls

2: 12 DB skull crushers

3: 15 Low banded row

4: 15 Banded pull apart

Option 2: GYMNASTICS

16 min alt EMOM:

1: 30 sec jumping bar MU

2: 30 sec Bar dips

3: 30 sec banded pull up negatives 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.